Hi,

Being a runner for almost 10 years, I've had my ups and downs. My PB's are from 2015, where I ran 33.20 for the 10km and 2.34 for the Marathon. Back then I trained along the lines of 80-100 miles pr week with some quality training sprinkled in, but not that much. Primarily LSD, which seemed to work for me.

But alas, after this great year, injuries has set me back several times, especially hamstring problems caused by trying to do to much hard running trying to break the 2.30 limit for the marathon. I also developed asthma, which is now properly medicated.

Because of all of this, combined with a general decline in my motivation for running and competing, I've never come to close to being in great shape ever since. I still run pretty much every day, 40-50 miles pr week, but nothing to write home about.

Getting 8-9 kilos heavier than 4 years ago, and being 42 years old, I want to try to rekindle my motivation for this great sport. I'm not aiming at getting back to my PB level necessarily, but I want to get in shape again and have fun with training and competing. Perhaps one day returning to a competitive marathon level, but that's not in the cards right now.

I just started running a week ago after 3 weeks in agony after a sprained ankle incident from my holiday, but it seems ok now. So I'm thinking of doing the 4 km time trial on the roads today (won't be stellar by any stretch) and then report back to you. I'm contemplating the sub 40 min 10km plan, but let's see what the trial tells us.

Cheers, Morten

So I just finished my 4 km time trial in some fantastic weather for running. About 20 degrees and very little wind. I just figured out that it must have been close to 6-7 weeks since I last did something vaguely resembling fast running, so my expectations weren't particularly high.

So I was naturally pleased, when I saw the first km clicking in at 3.42 pace. Kept it going, and km 2 was clocked at 3.44. Then I started struggling a bit and had to really keep my focus in order not to slow significantly. Held my own, though, and passed km 3 in 3.42. The final km was agony, but I found some hidden resolve (perhaps something called experience), and finished with a pleasant 3.42 again.

I believe this means that I should be on the sub 40 10km plan. I probably have a 10 km race 3-4 weeks away, and if I can get into the program, I probably should be aiming at something like 38 min.

Cheers, Morten

Hi Morten, and first off, welcome to the forums

we should start with the sub 40 minute structure and change the pace to your individual needs according to your 4k time-trial

look at the 10k program tips

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

to work out your pace for the sessions

would recommend day 1 of the program being Tuesday, so 2k session would be Thursday

great to have you aboard

TheEd
ps.. on the road the past weekend, hence delay in reply to post