Going for sub40

[danielpepe]

Hello,
I am thinking to try your sub 40 min plan for this fall. Not sure if this is the best approach for my current level.
My PR are
41:05 in 10K
1:35:00 1/2 maraton

I did test myself this weekend in a 10K race, with result of 44min. Not so well, due to lack of sleep the night before.

How could I know this is the right plan for me? I can easily do below 45, several 10Km I have done last year below 43min.


Thanks in advance.

[TheEd]

Welcome danielpepe

lets take things that you in sub 45 min shape and we alternate the sub 45 program slightly to aim at sub 43 to start with

Then we can reassess after the first 3 weeks

What's your thoughts?

TheEd

[danielpepe]

I totally agree with you.
Should I then follow sub45 plan as is?
Race is in 4 weeks. Not sure if I should include more workouts this week.


What should I do?


Thank you.

[TheEd]

OK .. grand .. start with Day1 tomorrow

and then for Thursday I shall give you a slightly revamped session instead of the one on the schedule on the site

TheEd

[danielpepe]

I will rather rest tomorrow ( if you don't mind.. )
After racing yesterday, I did a recovery run today. 55 min...6:10

So I guess I should start with Day 1 on Wed, right?


Looking forward your advice.


Thanks.

[TheEd]

nope danielpepe

Rest tomorrow

and Thursday session will be Day 3 ..

that is the more important session

will give pace by Wednesday

More or less what training have you been doing till now

weekly schedule and long run distance, please?

Cheers

TheEd

[danielpepe]

Weekly training is usually 4 days.
Mon - 80 min
Wed - 60 min Easy run
Thu - Farlek / speed / Hills / Tempo run - around 60 min
Frid - off
Sat - off
Sund - 60 min easy ( when family allows it.. :-( )
Aprox 35/40 Km weekly.
Long distance depends, around 15 to 18 Km.
I did finish my second marathon last April in 3h 56min.

[TheEd]

OK .. you should cope quite easily with the program mileage then

so certainly no problem there

Thanks

TheEd

[danielpepe]

Ok,
clear for me Thursday. Day 3 "start with 4x2k R90-2min 8min 50(4.25 per k)
what about Wednesday? should I do Day 2 30 min easy run?


Thanks

[TheEd]

Yes Day 2 on Wednesday

your session for Thursday is correct however the pace will probably be at 4.20

so once you have done your run on Wednesday we can assess whether you are still tired or not before going 5 secs per k faster for the 2k session

Thanks

TheEd