Sub 45 Minute 10K Training

[TheEd]

the quality sessions would put your calf muscles under stress as well as the long runs, it is absolutely normal to have fatigue yet the more advanced and experienced runners are able to monitor themselves better due to that experience so as to avoid problems

it is all a learning process while moving forward with running development

in avoiding problems it is worthwhile to do only what has been asked of you from the pace and runs on the program, never necessary to go quicker or to run further while always maintaining maintenance of the body and engine

if you have not stretched much before then do not over extend when stretching, the secret is to maintain loose muscles and this can be achieved by self massaging your calf muscles using the pincing technique where possible (scroll down to tapotement)

as for you prep for the weekend race .. do week 3 but avoid the fast session on WED Day see below instead do an easy 30 minutes

we can juggle Monday and Tuesday according to how things are working out with your legs

Wed start with 3 x 5min @ 10k pace with 1min easy - change to easy 30 minutes
Thur easy day of 40min running
Fri easy day of 30min running
Sat Rest
Sun Race day up to 15K

hope all this helps

TheEd