Improving 10k with regular training

[MMS]

on the next cycle we will increase the 2000m session 5 x 2k with Rest 90 seconds .. this will be the ultimate progress and will set you up for better performances over 10km

yes yes

TheEd
ps.. a great weekend to you

OH! The 5x2000m has arrived! :rip: :laugh:

Hi Coach,

Yesterday I had the same feeling of the 2000m while doing the 1000m. Felt great all the way. Better performance this time compared to previous, but this time there wasn´t a great difference on temperature (20C 3 weeks ago, 17C last night).

The runs on the weekend (long and 30min runs) were in the morning under warm temperatures, around 27C. So, I suffered a little as you´ll see my average heart rate on these runs.

Anyway, things are looking very promising.

Oct 16th - 90min - Day 05
Morning Run

Time:90min
Dist:14,0K
AHR:157
Temp:27C

Oct 17th - 30min - Day 06
Morning Run

Time:30min
Dist:4,9K
AHR:155
Temp:27C

Oct 18th - 30min - Day 07
Night Run

Time:30min
Dist:4,8K
AHR:142
Temp:16C

Oct 19th - 30min - Day 08
Night Run
Temp:17C (bit windy sometimes)

K|Time|AHR |RHT
1|04:11|168|155
2|04:10|171|165
3|04:09|170|163
4|04:08|172|163
5|04:07|172|167
6|04:07|177|170
6|24:52|172|164


Cheers.


MMS