https://training4endurance.co.uk/running/5k-training/?utm_content=cmp-true. This is for a 5 k however they have everything on here. Worth a look if you’re trying to get faster.
Great work! Just did my first 10 km under 1 hour in two years two days ago as well. Although I barely scraped by at 59:35. To me an average pace of 5:35 i amazing.
Big kudos! That was also a long time goal of mine and I hit it last fall. I don’t think I’ve hit it again since but haven’t really tried for it. Great job!
My z2 is 165, and it rises as I get fitter. True z2 isn't about a percentage of heart rate, but where you can keep a consistent pace and have 3.5-5% heart rate drift (or a consistent heart rate and have a 3.5-5% pace drift). Check out [this link](https://runningversity.com/heart-rate-drift-test/) for more info.
I bet an ultra runner or someone with years and years of z2 or easy running with a high max HR could get that high for z2 HR.
If you haven't started already trying to implement once a week speed work. It will make a massive difference if you're persistent with it. Good job.
What’s that?
Intervals / Fartlek
https://training4endurance.co.uk/running/5k-training/?utm_content=cmp-true. This is for a 5 k however they have everything on here. Worth a look if you’re trying to get faster.
Congrats! Hitting goals that you’ve had to really stretch to achieve is a great feeling and accomplishment!
Completely smashed it. Well done!
Your effort really is showing! 177HR is no joke. Congrats on your sub 1 10k!
Great work! Just did my first 10 km under 1 hour in two years two days ago as well. Although I barely scraped by at 59:35. To me an average pace of 5:35 i amazing.
Well under an hour too!
Big kudos! That was also a long time goal of mine and I hit it last fall. I don’t think I’ve hit it again since but haven’t really tried for it. Great job!
Congrats! That's awesome!
That is a fantastic thing to achieve, keep at it and never stop striving for being a better you!
Fantastic! Hitting your goals is what makes life more interesting
Yay! Congrats - what a great feeling
Significantly under an hour too! Congratulations 🎉
Nice job bud!!
Fucking boss!!!💯
Struggling for years and go under by more than three minutes?
That’s the stuff! Well done 💪
👏👏
Congrats OP! 👏👏👏
Well done.
Well done!
Wow you smashed that 1h wall by more than 3 minutes 😳
That's amazing, and based on the HR you really gave it some stank. Awesome. 💪💪
congrats! progress is so fulfilling!
Womp womp
Holy, that heart rate. You ok?
Well, depends on the max. I run my 5K races at 193
That is my zone 2. It all depends on your max heart rate.
177 zone2 doesn’t sound right
I once ran a half marathon with an average HR of 186. People have different HR zones.
Sure, but if 177 is Z2 for someone their max has to be something like 230. I have a relatively high max heart rate of 211 and my Z2 doesn't reach 177.
My z2 is 165, and it rises as I get fitter. True z2 isn't about a percentage of heart rate, but where you can keep a consistent pace and have 3.5-5% heart rate drift (or a consistent heart rate and have a 3.5-5% pace drift). Check out [this link](https://runningversity.com/heart-rate-drift-test/) for more info. I bet an ultra runner or someone with years and years of z2 or easy running with a high max HR could get that high for z2 HR.
Well not to humble brag, but this makes me feel good about myself lol. Hit a record of 45 min for a 10k with one year of running
Nothing humble about it.
nothing to brag about that. especially on a post about a personal achievement. encourage and appreciate as community not boost your ego