Improving 10k with regular training

[MMS]

taking your last 2000m session increase the pace by 5 seconds per km if your legs feel fresh and OK, if not, then either do an easy run or if your legs are OK to do the 2k session then add 5 sceonds per km onto the last session you did

hope this makes sense?

TheEd
ps.. you have to find the balance with the gym sessions to find the benefit

I decided to go with the second option. But, while I was on my 4th rep, an irresponsible biker left his lane and came towards me. Luckily, I was able to slow down and dodge him, but then couldn´t finish in time.

I woke up Friday with a pain on my right leg, where the femur connects to the hip (I´m terrible with anatomy, ever worse to translate that!). By Saturday it was better but postponed the long run for Sunday. I´ll rest today (no pain at all) and tomorrow is the 1000m.

Sep 23rd - 4x2000m - Day 3
Night Run
Temp: 27C

K|Time|AHR|RHT
2|08:45|178|162
2|08:40|184|168
2|08:40|186|169
2|09:00|186|165
8|35:05|184|166

Warm night. Felt harder than used to.

Sep 24th - OFF - Day 4


Sep 25th - OFF - Day 5


Sep 26th - 90min - Day 6
Night Run
Time: 90min
Dist:14,2K
AHR:148
Temp:18C - rain


Sep 27th - OFF - Day 7

Tks.

MMS