[10km Focus] - Week 1: The plan so far...

The plan so far has been of the 'wing it' variety. It is also likely to remain so for the next few weeks too.

I'm working on base mileage and introducing speed work as I go with increasing focus on longer and longer tempo sessions at slightly faster than race pace but the lynchpin of the training, I believe, will be based on interval sessions of 200m and 400m repeated over and over and over bringing these down to 47 & 95 seconds respectively.

So far this week has looked like this:

40	29 Sep 2014	9.5	00:50:07							146	00:05:16	782
40	29 Sep 2014	9.5	00:49:00							150	00:05:09	802
40	30 Sep 2014					9.5	00:19:54			134		267
40	30 Sep 2014					9.53	00:20:26			132		266
40	1 Oct 2014	9.47	00:47:26							148	00:05:00	757
40	2 Oct 2014	9.5	00:49:34							141	00:05:13	723
40	2 Oct 2014	9.46	00:49:56							143	00:05:16	745

Green is running (km and time), Orange is bike (km and time). In Pink is Average Heart Rate, Pace (running) and Calories, I'll keep this format going forward, oh and blue is swimming! (Once upon a time!!)

Wednesday evening (1st Oct) was the interval session:

• Warmup - 3km
• 8 x 
• 200m in 55secs
• 200m recovery

• Cooldown - 3km 

Happy enough that I brought the 200's in around 47-48seconds each.

Another double run Saturday and possibly a longer steady pace run on Sunday should have a decent block of running to start this program with.