Improving 10k with regular training

[MMS]

Hi Coach,

I raced 44:46 yesterday. It was a good result but not the one I was looking for. I finished 4sec/km slower than my previous race (4:24/km) and wanted to be at least 4sec/km faster, maybe a sub 43min.
The race was excellent. It was a small one (not too many racers), two laps of 5km on a flat course and temperature around 15C/16C. I finished the first lap in 21:45, but started struggling over the second lap, 23:01. I also oscillated a lot my pace (see bellow).


K|Time|AHR
01|04:04|171
02|04:20|174
03|04:26|172
04|04:35|180 (strange ahr reading)
05|04:20|169 (21:45)
06|04:30|169
07|04:42|172
08|04:44|169
09|04:38|170
10|04:27|174 (23:01)
10|44:46|172

I started too fast, my mistake, and then compensate by slowing down. According to my plan, I finished the first lap only 5 seconds behind. For the second lap I would try to keep the same pace or speed up a bit, but started to feel slow.

I have another chance within 2 weeks, so a lot learned here for my next race.


MMS