10k progression running 3-4 times a week

[TheEd]

have you recovered Thor?

have been away for 2 days with only mobile access

TheEd

[Punkthor]

No worries, TheEd.

Recovered from the 5k session you mean? If so, then yes. Did the 3x5min fartlek today. Felt hard but way better than the 5k session. I don't know what happened with that one. Best not to dwell on it I guess

[Punkthor]

May 28th: 30 min easy @ 5.37/km. Avg. HR: 141

May 29th: 30 min easy @ 5.47/km. Avg. HR: 141

May 30th: Rest

May 31st: 10k race. 48.11 official time. My watch says 10.12 km @ 4.46. Don`t know what to make of it. I hope my watch is right. If so, at least I ran 5 sec faster per k than last race one month ago.

[TheEd]

nice Thor .. great to see the progress

we will slowly change things, no need to 'bang it' all of a sudden

well done

TheEd

[Punkthor]

Thank you, TheEd!

I will take a couple of days off now, then do some shorter easy runs and then start the program over next week. Any changes in pacing? 4.45/km for the 4x2k intervals and 4.40/km (or faster?) for the 6x1k intervals?

[TheEd]

Thor, depending on how you come back from the rest, you can start the 2k session at the same pace, and then increase the last 2 x 2k to 5 seconds per k quicker

make sure it is a controlled session, so hold back in the beginning

then we can see what pace we can move to for the 1k after your feedback

on we go

TheEd

[Punkthor]

June 1st: Rest

June 2nd: 30 min easy

June 3rd: 30 min easy

June 4th: 65 min easy @ 6.15/km. Avg. HR: 132

June 5th: 30 min easy @ 5.41/km. Avg. HR: 140

June 6th: 4x2km with 90 sec rest

Lap 1: 2 km @ 4.49/km. Avg. HR: 161. Max HR: 168

90 sec rest. HR drop to 127.

Lap 2: 2 km @ 4.47/km. Avg. HR: 163. Max HR: 169

90 sec rest. HR drop to 129.

Lap 3: 2 km @ 4.46/km. Avg. HR: 163. Max HR: 169

90 sec rest. HR drop to 130.

Lap 4: 2 km @ 4.39/km. Avg. HR: 166. Max HR: 171


Relatively hot and humid in Oslo today. Felt hard but fully controlled.

[TheEd]

quite a decent session Thor

coming along in the right direction

TheEd
ps.. no more feeling tired?

[Punkthor]

I feel pretty good at the moment. Did a 90 min long run today @ 6.20/km and avg. HR: 132, which felt nice and easy.

Next up is 6x1 intervals on sunday.

[TheEd]

good stuff Thor

the progression is coming along in the right direction

TheEd