10k 36min to 33min

[Sobi]

Hello TheEd

I have been running for 2 years and i want to improve my time on 10k which is now 35.50min. Here are some of my other records also: 400m-59s, 800m-2.13, 1000m-2,52, 1500m-4.33, 1600m-4.50, 2000m-6.20, 3000m-10min, 5000m-17,28( my goal would be that i can run 16,30 on this summer) 10k 35,50, 21k- 1,25( in 2007 at the age 17) in autumn i would run 1.16 or better. I usually run 100km/week and in winter my hard weeks was 150km/week. I usually run 2 times in the day, but morning i do easy run 30min or more it depends on feelings. Now i wanted to know that what kind of program you recommend and could you do for me an program, that my goal become true. It would be great if i could improve a bit all of this times that i have listed above. But now i am going to do my morning jog. I hope that you could help me a bit.

Thanks, Sobi

[TheEd]

Huomenta Sobi

if you can maybe do a 4k time-trial tomorrow and then we can set-up a program from that result.

if you able to do this on a 400m track and provide me with lap splits and HR (if you have a heart rate monitor) then we can start working with that data.

Tuesday would be Day1 of the program and you can see the training of the
[URL="http://www.time-to-run.com/training/10k/sub35.htm"]
sub 35 minute 10k program[/URL]

by Day 3 you will have your exact pace for the 2000's taken from the 4k time-trial

Kiitos ja tervetuloa

TheEd

[Sobi]

Hello again!

i have now done the 4k time trial and my time is 13.22. My splits was 1k-3,28, 2k-6,48, 3k-10,08 , 4k-13,22( 3,28, 3,20, 3,20, 3,14). I felt pretty good after race and luckily i ran the last 1k fastest. My avg hr was something like 185.

Sobi

[TheEd]

doing easy 30 to 40 minute runs for now and then we begin with the program on Tusday (Day1)

tomorrow I shall give you your pace for the 2000's on Thursday (Day 3)

at Copenhagen Marathon currently and will be back to normal tomorrow evening

TheEd