Training for 3-10k

[TheEd]

Hi CB and welcome to the forums

from the details provided it can be seen you a runner of experience

let's see how we can assist

first off, your 1k session .. the REST is too long to achieve the necessary development of the energy system needed to develop 5k speed

so if you would like to run a 4k time-trial on a track and you can provide the lap splits .. then we can roll you towards the sub 35 minute 10km program according to the time you run

http://www.time-to-run.com/training/10k/sub35.htm

we will then balance everything according to your needs

for the 5 x 2k and 6 x 1k sessions as well as long run, it would be good if you have training partners to assist with this

the 5 x 2k session is the most important session of the whole program for 10k performance (and of course, the toughest of the program)

the program works on a 3 week cycle and develops a balance accordingly

please let me know your thoughts

TheEd
ps.. if you do use the 3 week cycle then we will balance what you doing accordingly to get the benefits of what you are currently doing with the 10k program provided