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I didn't manage to do a proper 10k race but I was a lot more competitive in xc last spring. I reckon I would have broken 34 easily if I had raced properly. I ran high 34s injured.
juanito-
Thats some strong running 💪 I'm trying to get from a high 38 to a high 36 off the bike ideally. So I'm going to swap tomorrows intervals for a 10k time trial to see where I'm at right now then add a minute to it to compensate for the lack of bike beforehand. Then repeat at the end so even if there's no racing back on by spring at least I'll know if it gets me what I'm going after for next time. I shall report back.
Retro_Bastard
@doubleodavey and @juanito what kind of improvement did you you make on the plan? I know everyone responds differently but if i could get 5-10% or 10-20s per km I'll be in business 🤞 is that reasonable bearing in mind I've been running consistently with decent volume but without any structure or intensity since October so any structured plan that features some speed work should bring some improvement especially as this plan features some real stingers.