10K training plan

[js7222]

Hi TheEd,

Here's my easy runs from Sunday and Monday

Time Distance Avg Speed(Avg Pace) Avg HR
30:04 5 6:01 140
58:56 9.12 6:28 141

Especially pleased that my average speed was down to almost 6min/km with heart rate at 140 for the 30min run. Hopefully this pace can get even better.

Here's my 400m intervals:

Time Distance Avg Pace Avg HR
1:26.7 0.4 03:37 140
1:30.3 0.4 03:46 155
1:29.9 0.4 03:45 160
1:29.3 0.4 03:43 166
1:28.4 0.4 03:41 168
1:29.8 0.4 03:44 169
1:31.9 0.4 03:50 171
1:33.2 0.4 03:53 168
1:34.8 0.4 03:57 169
1:33.6 0.4 03:54 171

Was aiming for 1:30 for each and didn't come too far off so pleased overall.

Thanks,
James