Quiquesubway 10k Training

[TheEd]

Hi quiqui

you can start on the

sub 40 minute 10k Training Program

however we will need to adapt it to suit you and your current fitness levels and the distances you are used to training

for instance we will need to add 10 seconds to all the quality sessions ie.. the 2000's - 1000's

and we shall need to adapt the time on feet until after the first cycle to see how you adapt to the new training

don't worry about weight now as everything should balance itself out

as for the Saturdays, we can shuffle things around quite easily and will play it by ear according to your feedback

so you can start with the sessions of Day 3 from tomorrow and go for an easy 30 mins today

move the long run to the Sunday and the 30 minutes easy to the Friday with Saturday as the Rest day

swap day 11 and 12 around

11 Rest
12 5K paced run - aim sub 21:00 5k

and when it comes to the following week before a race we can discuss what to do then.

For now reduce all runs over 30 minutes by 20% and provide feedback after every quality session

We hope this helps

TheEd