Improving 10k with regular training

[MMS]

Hi Coach,

Everything is fine after the first two days of this cycle. Last night I ran on a treadmill at the gym. I´m not fond of treadmills but thought I could use them only for the 30min sessions (less impact running on them, right?). I also light exercised, and this morning woke up feeling legs a bit heavy. Certainly, my body is still adapting to working this muscles.

So, how should I slot the gym days? I thought to avoid exercising in days of quality sessions and long runs. This would mean 3 times a week, most of the times.

Sep 21st - 70min - Day 1
Night Run

Time: 70min
Dist:10,7K
AHR:150
Temp:18C

Sep 22nd - 30min - Day 2
Night Run

Time: 30min - Treadmill
Dist:4,8K
AHR:144
Temp:20C

Forgot to ask: how should the 2000m be today?

Tks.

MMS