Improving 10k training with advice

[martz]

Hi Ed,

What a relief after I did a 4x2km interval although it was a hot humid morning. 1st and 2nd set I went ok, however, 3rd set I struggle through heat, cramp and leg heaviness which I was on the verge of not being able to complete the workout. The last set, I gave it all I got and very happy to get this workout out of the way in the end. Other than that, long run went pretty well, no signs of any discomfort. I’m actually starting to really enjoy long runs. I’m still hopeful that I can return to full pace in near future.

For this week cycle, I would like to be in good shape for half-marathon even though I won’t be doing the event til May 2015 and looking to do a marathon later that year. For now I’ll be focusing on 5km time trial when this cycle nearly complete. Can I replace the 30 min easy and 1 hr easy to long run or is there any other training plans which may better suit?

Over to you,

29 December – 6x1km interval with 90 sec rest @ 4:30 – 4:40/km
30 December – Rest
31 December – 10km easy run
1 January – Rest
2 January – 5km Paced Run
3 January – Rest
4 January – 24km long run