Hello guys,
two days ago I Run a 10K in 37’19”. I passed at 5K in 18’28” and closed the last 5Ks in 18’51”.
I had a strong drop in the last 5K.
I have the next race 20th of October.
Someone can suggest me what workouts can I do to improve my last 5 Kilometers?
Lack of aerobic fitness? Lack of specific endurance?
I had a 20 days stop in August because I did a trekking 160 km long. Then I trained until now with a week structured in the following way:
S long run 1h in late August to 1h20 in early October
M 50’ recovery run + hills (1x10” in late August to 6x10” in early October)
T Interval: 9x600 with 200m jog in 58” in late August to 11x600 with 200m jog in 58” in early October
W 1h recovery run + hills (1x10” in late August to 6x10” in early October)
T 50’ easy run
F 8x4’ @LT with 1 min jog @5’/km
S 1h easy run
Many thanks
Walter