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chompk ↑
@chompk
After 5 weeks of running at my base pace, I can see quite a progression in my running performace 1-2nd week: 5:30 min/km, HR ~165-170 3rd week: 5:30 min/km, HR ~ 155-165 4-5th week: 5:15-5:05 at the same effort but HR remains at 155-165 Pretty cool to see my run progress over week 20W until my HM race!
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Alberto Ornaghi
@alor
This is Zone2 base building up. Very good. I don’t remember your max HR… Sub90 is a great goal. Do you have any shorter distance race time for reference to compare?
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chompk ↑
@chompk
My max HR was around 195-200 The fastest 10k race is at 41:24 min Never try 5K all-out before, but my guess would be around 20 min
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Alberto Ornaghi
@alor
At the moment you don’t have a sub90 in your legs. But 20weeks are a lot. You can do it. Let’s keep posted of the progress and make a test in 10 weeks. You should aim to do a 10k in something like 40:30 to be confident a sub90 is feasible.
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Creddie
@creddie
With that 10K time you run sub20 on the 5K, no doubt
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