Improving 10k training with advice

[martz]

Hi Ed,

So far I’m feeling more confident in my running than ever before. While I was doing 4x2km interval, on my first set when I ran at 4:40/k, I felt fairly comfortable. After that, I decided to speed up to 4:35/k just to make it a bit more challenging. I felt so fired up in the end that I could have increase my pace up to 4:30/k but I’m very happy where I am right now. My easy and steady run is going pretty good, again, I increase my speed slightly to keep my heart rate to mid-140s and 160 respectively. My plan is to run 10km race in sub-48 minutes in 2 weeks time. I got a good feeling I might have a chance of breaking under 45 minute barrier.

20 October – 5km Easy Run
21 October – 6 x 1km with 90 sec rest @ 4:20/k
22 October – 5km Easy Run
23 October – 10km Easy Run
24 October – Rest
25 October – 5km Paced Run
26 October – 10km Easy Run

Martz