Improving 10k with regular training

[MMS]

Hi Coach,

I believe that next week I´ll be able to begin a 10k program. I miss the quality sessions!

The Fartlek session went pretty well, altough I kind lost the feeling of how fast I was going. I´ll explain better: I was oscilating btw 5:00/km and 5:20/km . I couldn´t keep a steady pace, not because was feeling it hard, only because I didn´t know how “fast” I was going. :duh:

I have a 10K race programmed on May 23rd. Again, low expectations, but on this race I´ll be able to run better. Foot is fine, completely recovered I guess.

Last week I missed one run because I woke up on Wed with a back pain. I had the same thing before, last year. But I got better during the day and I could run again on Thu.

I probably not be able to run today, due to work commitments. And for this week, I intend to follow the schedule and finish on Sun with a 4k time-trial. Right?

April 27th - Day 08
Night Run
Time:60min
Dist:9,3Km @6:27/km
AHR:145
Temp:20C @ 8pm


April 28th - Day 09
Missed

April 29th - Day 10
Night Run
Time:60min
Dist:9,5Km @6:19/km
AHR:147
Temp:18C @ 8pm

April 30th - Day 11
5x8min
Pace is aprox.

Temp:18C @ 8pm

Km|Time|Pace| AHR
1,7|11:00|06:30| 138
1,5|08:00|05:10|162
0,3|02:00|06:30|157
1,5|08:00|05:10|165
0,3|02:00|06:30|155
1,5|08:00|05:10|165
0,3|02:00|06:30|158
1,5|08:00|05:10|166
0,3|02:00|06:30|159
1,5|08:00|05:10|168
0,3|02:00|06:30|158
1,5|10:00|06:30|152
12,5|1:11:00|05:40|158

May 1st - Day 12
OFF

May 2nd - Day 13
Night Run
Time:60min
Dist:9,4Km @6:23/km
AHR:147
Temp:21C @ 6:30pm

Cheers.

MMS