Improving 10k with regular training

[MMS]

Hi Coach TheEd,

I started the Off Period and I´m also slotting my runs in the morning. It´s an attempt to get my body used to the morning races, as I still feel am runs harder than pm ones. I intend to keep doing this during Build Up and hopefully am quality sessions in the future won´t be too hard.

You´ll notice higher AHR comparing to my pm easy runs, although it´s been a warm week as well.


Nov 30th - 30-40min easy - Day 1
Morning Run

Time: 30min
Dist: 4,8K @ 6:15/km
AHR: 154
Temp: 22C

Dec 1st - 30min easy - Day 2
Morning Run

Time: 30min
Dist: 4,8K @ 6:15/km
AHR: 148
Temp: 23C

Dec 2nd - 30-40min easy - Day 3
Morning Run

Time: 30min
Dist: 4,8K @ 6:15/km
AHR: 149
Temp: 24C

I´ve been running 30min after waking up. I believe this adapting process will take while, right?

Tks.

MMS