Improving 10k with regular training

[MMS]

Hi TheEd,

I finished today the Off Period and I´m going to start Build up tomorrow. You asked me to remind you of my plans to run a half marathon in April (it will be on the 10th) and a 10k race probably on March 27th.

So, the schedule would be like this:

Dec 13th – Jan 24th: Build up 2 Cycles with 4k Time Trial (6 weeks)

Jan 25th – Mar 28th: 3 Cycles of 10k program (9 weeks)

Mar 27th: 10k Race

Mar 29th – Apr 9th: 2-week Cycle

Apr 10th – Half marathon

Off Period feedback

Dec 9th - 50-60min - Day 10
Morning Run

Time:60min
Dist:9,3K @ 6:27/km
AHR:150
Temp:21C

Dec 10th - 30-40min - Day 11
Morning Run

Time:40min
Dist:6,4K @ 6:15/km
AHR:146
Temp:20C

Dec 11th - 50-60min - Day 12
Morning Run

Time:60min
Dist:9,3K @ 6:27/km
AHR:154
Temp:26C

Dec 12th - Off - Day 13

Dec 13th - 50-60min - Day 14
Morning Run

Time:60min
Dist:9,3K @ 6:27/km
AHR:151
Temp:23C

MMS

ps: don´t you worry. I will not say again how great the weather is for swimming in the warm water of the ocean. :yes: