I was hoping for some guidelines for the 10k sub-40 program.
First some info:
I've been running on and off for several years, including a half-marathon and marathon, and some triathlons. Never ran a 10k official race.
I started on the 10k sub40 program and I'm now at day 16 (easy 40min).
I've not been running regularly for a while, so for the first cycle decided to cut-off 20-30 percent off of each training session.
the 5X2k: did 2 sets of 8min 2k's. was a course with steep uphills. decided to end the session at the middle of the third set.
the 1k's: decided in advance to do only 4 sets. results:
the 5k paced run: 19:22. Felt like a near race effort, so, guess I did not adhere to the program's advice.
I'm still struggling a bit with the longer runs - getting used to them, but keeping it at a relaxed pace.
I have a polar RS200, though the battery is dead, so won't be having HR data until I get a new one.
Would appreciate any thoughts, as well as recommendations for day 19 (race day) of the program.