45 min 10k Training Program

[psycho]

Hello Ed once again,

I have some feedback from my last training sessions:

Monday: 7.8km in over 58 mins. Easy pace.
Tuesday: 5.3km in over 36 mins. Easy pace.
Wednesday. Warm up and 1.2km very easy and the 2k series as follows:

8:46
8:49
8:48
8:17

I set my GPS to keep the pace between 4 and 4:30 min per k. The first 2 felt pretty ok. During the third one, I was falling a bit behind and after the first k I pushed it a bit to make the mark. After recovery I felt ok. Then in the last series, I ran at 4:20/km the first k and pushed it all the way till the end, because I wasn't feeling exhausted. Last k was 04 minutes exactly.

After that I went jogging back to my car for another 1.5k or so, at very easy pace, dropping my heart rate from 177 max in the last sprint to the 130's.

Pretty proud of these results. I am travelling tomorrow and I do need the recovery, but I can't wait to be back on track on Friday !

The plan suggest a 1:30 run. What pace do you reckon I should make ? Like the easy runs or around the 6min/km ?

Thanks for the support !