Here is my long run Saturday (day 5)
distance 13.93km Time 1:18 Av Pace 5:36 min/km AHR 142
Sunday was an easy bike ride.
Most of my goals, (sub 20 5km, sub 43 10km) require me to maintain a ~4min/k pace. I do not have a race at the end of this cycle of training. I am lacking speed.
Therefore, should I
1) continue to the end of this program and get some benchmark times, or
2) start from the beginning after day 8 and work on gaining the speed I need ~20sec per k
Also day 7 is a relaxed 10k. Was is the difference between easy and relaxed? My easy pace, 140BPM is about a 5.25k