45 min 10k Training Program

[psycho]

Ok Ed,

here is the data I gathered with my GPS / HR monitor last Sunday:

km1 - 5:20 - 157 AHR
km2 - 4:53 - 167 AHR
km3 - 5:16 - 167 AHR
km4 - 4:57 - 169 AHR Uphill
km5 - 5:20 - 178 AHR Uphill
km6 - 4:39 - 173 AHR Downhill
km7 - 4:45 - 171 AHR Downhill
km8 - 4:58 - 175 AHR
km9 - 5:16 - 175 AHR Uphill
km10 - 4:35 - 174 AHR Downhill
km11 - 5:08 - 177 AHR Uphill
km12 - 4:59 - 178 AHR
km13 - 5:17 - 176 AHR Uphill
km14 - 5:09 - 177 AHR Uphill
km15 - 5:22 - 174 AHR Uphill
km16 - 4:52 - 173 AHR
km17 - 4:58 - 173 AHR
km18 - 5:18 - 175 AHR
km19 - 4:24 - 174 AHR Downhill
km20 - 5:01 - 175 AHR Downhill
km21 - 5:40 - 167 AHR

Total 1:46:18.

Finish Line: 1:47:11 (21,25k according to GPS)

Total AHR 172

I am 31 years old, 175cm and 69kg. Max HR I've reached is 196.

Today was a day off.:noway: