Sub 35min 10k

[access22]

Hi
TheEd

My background in running has been on and off for the past two years. I also made a thread on 1500/3000m training but than lost focus. More recently I have been more focused for the past 6 months have been running more and consistently.

Age : 21
Weight :60kg
Height: 5ft 7in
RHR : 42
MHR : never actually calculated but got up to 196 during 400m reps.

Race times:
400m : 55.7 (2012
800m : 2.06 (2012)
Mile : 4.44 (2013)
5k : (5k split in a 10k race ,never raced a actual 5k) 17.30 (2015)
10k : 36.52 ( this was the 10k race with a 17:30 5k split )(2015) raced poorly.

Recently just been running anywhere from 30-50miles a week with strides. No structure in my training. Great to be working with you.

[TheEd]

welcome back access, is it possible to slot a 4k time-trial in so we can get a starting point to work from

any idea as to dates of 10k events

TheEd

[access22]

Thanks for the quick reply. Is it OK if I do a Saturday 5k parkrun instead of the 4k time trial. As for my race schedule I have two races lined up one on 6 September and the other on 3 October both are mainly flat courses and are on road.

[TheEd]

that should be fine and we will take it from there

TheEd

[access22]

So I done the 4k time trial as I missed the 5k run as I had to go somewhere else. It is was quite disappointing.
4k time 14.10
Splits
1k : 3.29
2k : 3.25
3k : 3.40
4k : 3.36

[TheEd]

it is a starting point

are you able to work your pace times out from this:

http://www.time-to-run.com/training/10k/programtips.htm

over to you

TheEd

[access22]

Thanks for the link TheEd
I calculated the following paces from the article.
2k sessions will be run at 7.15-7.20 per 2k/3.37-3.40 per 1k
1k sessions will be run at 3.27-3.30
400m reps run at 79-80secs

Does that sound right?
Also will day 1 be tomorrow.

[TheEd]

good stuff .. for the 2k session, you can put an extra 5 seconds on the pace per k, the 1k session will be easier

start the first 2k . 2 x 2k slower and build up

look to the finish the session strong

it is a toughie

enjoy

TheEd

[access22]

good stuff .. for the 2k session, you can put an extra 5 seconds on the pace per k, the 1k session will be easier

start the first 2k . 2 x 2k slower and build up

look to the finish the session strong

it is a toughie

enjoy

TheEd

I have had a hip strain which why I have been not posted physio said rest for two weeks will be back by the 1st Sept already rested one week.

[TheEd]

Hi access, did you see a sports physiotherapist and are the symptoms similar to this, please?

ITB – iliotibial band syndrome

http://www.time-to-run.com/injuries/thebig5/itb.htm

thanks

TheEd