10k training

[Gfd1986]

Hi

I have a 10k in around 12 weeks time and looking for some sort of structure to my training. My 5k time is around the 27 minute mark and think I can improve on this with some proper training and improve my running in general. Where should I start?

[TheEd]

firstly, welcome to the forums

when did you last run the 5k time?

we would need a time from the last 4 weeks to work with, or you can do a 4k time-trial and report back

over to you

TheEd

[Gfd1986]

Hi TheEd,

That time was from a couple of months ago. My latest 5k time was on Saturdays parkrun which was 29.24 mins and that was without really pushing myself, I’m just recovering from a foot injury.

I started running about a year ago and haven’t really had any programme or plan to my running, I just run to lose weight and improve my fitness. Now I’m really looking to kick on and get my times down.


Thanks
Gary

[TheEd]

OK .. on which program would you like to start

ideally, if you feel you want to run a quicker 4k time-trial then do so Thursday, and then post time back here and we can get things rolling

or answer this saying which program you would like to proceed with

TheEd

[TheEd]

Hi Gfd, in retrospect

consider starting with the sub 60 minute 10k program

do the 2k session on Thursday, if necessary, take longer Rest between each 2k

enjoy

TheEd

[Gfd1986]

HI TheEd

Will do and I’ll report back how it goes.

Thanks

Gary

[TheEd]

you may also be interested in reading this thread to view their development, also consider asking the user a few questions about what they went through to achieve their results

the thread: http://www.time-to-run.com/forums/showthread.php?t=4981

all the best

TheEd