Hi Ed,
I hope all is well with you.
I'm back for a 2nd season on your 10K program. Last year I improved my PB from 45min to 40:30, and this year my first goal is to run under 40min, and then closer to 39min at the end of the season, but I'll take it one race at a time. My first 10K race is at the end of May, so my goal might be closer to 41-42 min for that one.
So far I did one cycle of the Off Training and one cycle of the Build Up. I used that training to slowly increase my mileage since I was only doing about a couple 30-40min jogs per week during the winter. I modified the schedule slightly to have shorter runs, more rest and a bit of cross-training. It went well in general. After that I took a 3-day break and then started the 10K training today.
I did the 4k time trial last Thursday. My time was 16:26 around the track, but my GPS gave me a distance of 4.08km with a pace of 4:01. My avg HR was 171 and max HR was 176.
What times would you recommend for my intervals? I'm thinking of 8:15-8:25 for the 2k, 4:00-4:05 for the 1K and 88-92sec for the 400m.
Thanks.
Day 1 - 65min at 5:21 pace - 145 avg HR - 162 max HR
Hi Rook and welcome back .. we will take it easy with the easy runs on the days between the quality and the times you have set to start look fine
once you through the first cycle things should start to become easier
nice to see you again
enjoy
TheEd
Day 2 - 30min @ 5:40 pace on treadmill
Day 3 - 5x2k in 8:15-8:25
8:22 - 169 avg HR - 175 max HR - 110 HR during rest
8:19 - 168 - 174 - 110
8:17 - 167 - 174 - 105
8:24 - 166 - 173 - 107
8:18 - 166 - 172
Workout went well, but definitely hard. Felt like my first real training day this year.
Day 4 - Rest
Day 5 - 30min easy
Day 6 - Long run. 1h25 @ 5:30 pace. 145 avg HR, 163 max HR
Day 7 - 6x1k in 4:00-4:05
no data for first 1k (about 4:00)
4:05 - 171 avg HR - 179 max HR - 130 HR during rest
4:00 - 173 - 180 - 130
4:03 - 171 - 179 - 125
4:00 - 169 - 178 - 122
4:00 - 169 - 177 - HR down to 80 after 3min
I had to suffle the workouts a bit because of the weather. We're getting a lot of rain lately so I try to get my long runs and interval workouts done when the weather is ok. We should get 10-30 mm of rain every day this week, so I'll probably do treadmill runs: 30min easy tomorrow, 10k easy on Wednesday and 1Hr easy on Thursday. Sounds ok?
you sessions don't look too bad, pity about the weather as it throws out the consistency and the total benefit of the program
here's to future sessions being a little bit better
Cheers
TheEd
ps.. is rain summer in Canada 
and I am sure there is a drink called Canada Dry .. so that is a myth 
At this time of the year it often looks and smells like wet crap outside. I guess it's the price to pay for nice seasons.
Canada Dry is real, and it's great with rye (Canadian whisky) during this crappy weather! :laugh:
The weather is getting a little "better" here, so it should be easier for me to follow the schedule now.
Day 8 - 30min @ 5:45 pace on treadmill
Day 9 - 10k @ 5:40 pace on treadmill
Day 10 - 1Hr easy run. 10.8k @ 5:37 pace. 136 avg HR, 160 max HR
Day 11 - Rest
Day 12 - 5k in 20:47 on track (5.05k @ 4:06 pace from GPS)
Lap - time - avg HR - max HR
1 - 1:39 - 156 - 173
2 - 1:41 - 172 - 175
3 - 1:42 - 174 - 175
4 - 1:41 - 175 - 177
5 - 1:39 - 176 - 177
6 - 1:39 - 177 - 178
7 - 1:41 - 176 - 177
8 - 1:40 - 175 - 177
9 - 1:40 - 176 - 178
10 - 1:40 - 176 - 177
11 - 1:40 - 175 - 177
12 - 1:39 - 175 - 175
13 - 0:49 - 175 - 176
Total - 20:47 - 174 - 178
I was aiming for about that time and I was able to follow a steady pace, but it was a bit harder than I expected. I was around 90% effort. I was tired from working outside before the run so that might be why it was hard.
Day 13 - 1 Hr easy run. 10.9k @ 5:32 pace
Day 14 - 30min easy run. 5.5k @ 5:29 pace. 132 avg HR, 148 max HR
good to hear rook and long may the weather be pleasant
enjoy this week's training
TheEd
Day 15 - 10x400m in 88-92sec
1:33 - 150 avg HR - 166 max HR
1:30 - 157 - 174
1:30 - 159 - 175
1:29 - 158 - 174
1:30 - 155 - 173
1:28 - 158 - 174
1:30 - 157 - 173
1:31 - 159 - 171
1:30 - 159 - 173
1:30 - 158 - 174
HR down to 115-120 during rest
Day 16 - 40min @ 5:25 pace on treadmill
Day 17 - 15min easy + Fartlek + 10min easy
Day 18 - Rest
Day 19 - 10k in 42:07 around track
167 avg HR, 173 max HR
My pace was steady throughout and I felt pretty comfortable during the run. I was aiming that time and gave about 90% effort.
Day 20 - 50min @ 5:40 pace
this is good going rook
running 25 laps on your own can never be easy, well done
onwards and forwards
TheEd