10k beginner - looking to improve.

[bmclough]

Hi TheEd

13/10/2008
Run Type: Outdoors
Gradient: n/a
Duration: 0:29:54
Avg HR: 144
Max HR: 150
Distance: 4.11km (GPS)

14/10/2008
Run Type: Threadmill
Gradient: 0.5
1st 5 Mins @ 4:41
2nd 5 Mins @ 4:41
3rd 5 Mins @ 4:38
Avg HR: 164
Max HR: 184
Distance covered: 4.25km

15/10/2008
Run Type: Threadmill
Gradient: 0.5
Duration: 0:40:00
Avg HR: 138
Max HR: 147
Distance: 5.25km

So coming into an 8k test on Saturday. I believe I am starting to get more confidence and feeling stronger when running sub 4:40 for a km but as you said patience and I will see the difference. The second cycle of the program should be interesting as I can compare results.

BTW I appreciate all the advice and time you are putting into this. Hope I can deliver when the time comes :laugh:

Regards, B.