10km training plan advice

[TheEd]

and so it begins

Day 1

[Manos]

Hello The Ed,
I hope you are fine!!!
after 5 weeks build up period here is my 5Km TT
I run morning about 09:00, not the best weather conditions and about +2kg ,you know Christmas time:-)
here is the laps
Avg Pace Best Pace Avg HR Max HR

3:43 3:05 166 176
3:58 3:41 169 175
3:58 3:39 169 171
3:56 3:31 170 172
4:00 3:42 169 172
Thank you

[Manos]

Hello The Ed,
I hope you are fine!!!
after 5 weeks build up period here is my 5Km TT
I run morning about 09:00, not the best weather conditions and about +2kg ,you know Christmas time:-)
here is the laps
Avg Pace Best Pace Avg HR Max HR

3:43 3:05 166 176
3:58 3:41 169 175
3:58 3:39 169 171
3:56 3:31 170 172
4:00 3:42 169 172
Thank you

[TheEd]

Hi Manos and thanks for the feedback

how have you found the training .. have coped with the 2k and 1k sessions?

and your long run .. how has that been?

what next, will you train through Xmas and the New Year

Cheers

TheEd
ps.. travelling currently, so will not answer as easily

[Manos]

hello TheEd
those 5 weeks build up period I try to building my aerobic endurance with 4 times a week running and 2 times cycling at easy aerobic zone without any speed work,longest run 22Km @5:20 min/km & 140 avg HR
I had 3 weeks rest period after a marathon race, so no more rest time for me,
full train through Xmas and the New Year:-)
My plan is to follow the 10Km plan for increasing my speed and then go on a marathon plan with target the Copenhagen marathon
thank you