Improving 10k with regular training

[MMS]

Hi Coach,

I had an interesting experience this weekend. I was at the beach and had to run 5K paced, but there was no km markers on the street. So I thought, I´ll have to run just feeling the speed. As I wanted to run around 4:25-30/km, would go one way during 11m15s and return. I started and was completely focused on my speed, hit the 11min15sec mark and made an U turn. Finished in 22:25. When I got back home here, turned on my computer and measured using map my run. Result: 5,1km!

Here´s the feedback of my recent runs.

Oct 20th - 30min - Day 09
Night Run

Time:30min (treadmill)
Dist:5,0K
AHR:140
Temp:19C (outdoor)

Oct 21st - 60min - Day 10
Night Run

Time:60min
Dist:9,5K
AHR:145
Temp:19C

Oct 22nd - OFF - Day 11

Oct 23rd - 5K Paced - Day 12
Afternoon Run (@ 5pm)
Temp: 21C

K|Time|AHR
2,55|11:15|167
2,55|11:10|171
5,10|22:25|169

Oct 24th - 60min - Day 13
Night Run

Time:60min
Dist:9,5K
AHR:147
Temp:19C

Tks.

MMS.