Sub 35 in Less than 349

[sirchimp]

So, thought I'd start a new thread for my new goal. I'm hoping to run a 10k, april 20th, 2013, in <35minutes. (34:59 will suffice).

I'm currently 34, but will be 35 for the race.
I'm 170lbs, but could/should/will drop 10lbs of fat.
My most recent 10k was a little over 3weeks ago, April 15, and was 41:53.
Just ran a half marathon 2 days ago, May 6, which was 1:34:39

There are 16.62 3 week cycles between now and my race where i want to hit this goal time.

I'm hoping to devise a 13,14 or 15 cycle training plan (with offtime) to cover the time between now and then. What I think will be most helpful is to lay out some per cycle target times to ensure I'm progressing at an appropriate pace towards my sub 35 minute goal for next year.

For example:

Cycle 1: 5x2k: 3:55/km 6x1k: 3:45/km 5k time trial/race: 19:15
Cycle 2: 5x2k: 3:50/km 6x1k: 3:40/km 5k time trial/race: 19:00
...
Cycle 5: 5x2k: 3:40/km 6x1k: 3:35/km 5k time trial/race: 18:00
...
Cycle 10: 5x2k: 3:30/km 6x1k: 3:25/km 5k time trial/race: 17:10
...
Cycle 15: 5x2k: 3:20/km 6x1k: 3:15/km 5k time trial/race: 16:55
Cycle 16: Race!

Is this useful? Or should I just put my head down and try to push myself for each training cycle and just see what happens?

I quite like the idea having some monthly goals to try and attain.

One last thing...I probably want to target a race mid september/early october to set as fast a time as possible. So i can be properly seeded in the april 2013 race. My race this year was slowed down by being back in the pack. I'll need a decent sub 40 time on record probably to get them to seed me further to the front.

Looking forward to the 2500 or so km between now and next year!

Thanks for the help TheEd...!

[sirchimp]

Oopsy - thread should really have been called:

Sub 35 in less than 349

....349 being the number of days until the race. Not sure why i wrote 352. LOL.

[sirchimp]

Ok..well, I guess I just have to push myself and see what i can do.

I've started a new cycle...since i've had a weird 4 weeks, I'm going to start easy. I did an easy 10k yesterday and an easy 5k/30min today. Tomorrow I will be on day 3, and do a 5x2k session. I'm going to start with 4:10/km and bump it up as I feel better...will be on a treadmill, but all others will be outside on a track (just moving to a new place, and getting sorted out, need to find a close track blah blah blah).

My goal for next year is as fast as possible...I think I've got 35minutes in me..maybe faster. Not sure about hitting that within a year...but I think it will be close. Will discuss more later as I get back into the cycles here...

Regards

[TheEd]

have you taken time off now and gone through the Build Up

or you looking to run another race soon?

Cheers

TheEd

[sirchimp]

Hey TheEd...I am actually heading back to do a run right now. I WAS going to start a new cycle, but I'm actually going to start over and go through the full build up. This last month has been bad with only a partial build up done before getting sick, then taking the last week and a half off post half marathon.

Good rest. I've got my new goal - 35minutes for April 2013! hehe. Going to take it cycle to cycle though.

So..Day 1 build up today. I'm not going to look for another 10k race until maybe august/september perhaps...Definitely one before november...so i can post a sub 40 time and get proper seeding in my april 2013 race. (I have wagered more money with some friends to improve even more...yes, i might have a problem

Build up will be good, and get me back into the swing.

Sound good? Maybe do 1 3 week build up cycle...then start on the sub 40 cycle again...do a few months of those and look for a race...repeat.

[TheEd]

how are you Sir

TheEd