10k beginner - looking to improve.

[bmclough]

Hi

Here is the output from the last 5 days of training.

5th Oct 2008
Rest Day

6th Oct 2008
Run Type: Outdoors
Gradient: n/a
Duration: 1:24:28
Avg HR: 147
Max HR: 155
Distance: 12.5km (GPS Watch)
Worst weather I have run in, rain, rain, rain.

7th Oct 2008
Forced Rest Day Due to very sore left thigh muscle

8th Oct 2008
Run Type: Outdoors
Gradient: n/a
Duration: 0:31:58
Avg HR: 143
Max HR: 151
Distance: 4.2km (GPS Watch)

9th Oct 2008

Run Type: Threadmill
Gradient: 0.5
Started with 5 min jog

Rep 1 (1k):
Starting HR 119,Finish HR 170,Duration 4:44
Rep 2 (1k):
Starting HR 111,Finish HR 176,Duration 4:35
Rep 3 (1k):
Starting HR 126,Finish HR 181,Duration 4:35
Rep 4 (1k):
Starting HR 127,Finish HR 180,Duration 4:34
Rep 5 (1k):
Starting HR 133,Finish HR 180,Duration 4:32
Rep 6 (1k):
Starting HR 133,Finish HR 183,Duration 4:28

Max HR 184

Session length 27:28

I was very happy with this session and yes compared to the 2k session I love it. I had something in the tank to speed up as well so I should be able to shave more of this in a few weeks time.

Looking at the days ahead on day 12 I need to do a paced 5k run, I plan to do this outside so the results should be interesting. The roads I have in mind have plenty of incline and decline as well.

Should I go for broke on this or what pace would you recommend?


Cheers B