A program to run sub 40 min in 10K

[Palmer]

Thanks for the feedback.

I ran a 4K time-trial today on a track. These were the results:

Time C.Time Dist Av.Pace Av HR M HR

1 03:53 03:53 1 03:53 168 178
2 03:57 07:50 1 03:57 180 183
3 04:04 54:00 1 04:04 183 185
4 04:05 15:59 1 04:05 186 188
5 00:04 16:03 0,02 03:36 187 187

Sum 16:03 16:03 4,02 04:00 179 188

I did a 2K warm up. The 4K was a bit slower than I hoped, perhaps I was still tired after the 10K race last Thursday. But I gave everything and I was definitely running out of gas!

The training I have done for the past 4 weeks is the following:

Week 1: 5 easy runs (5, 8, 10, 13 and 10 km, total 49 km)
Week 2: 2 tempo runs (10 and 10 km, total 20 km)
Week 3: 1 tempo and 1 easy run (13 and 15 km, total 28 km)
Week 4: 1 sprint session, 1 10K race and the 4 km time-trial (total 30 km)

In addition I have done some cycling: On average 28 km a week.

These are my calculations of my training paces based on the 4K time-trial:
4K=16 minutes
5K= 20 minutes
Double= 40 minutes
Add 1 minute= 41 minute
Pace= 4:06
Round off to 4:10

4:10 for the 5*2K
4:00 for the 6*1K
3:50 for the 10*400m

Do you agree?

So would you recommend that I start the program on Tuesday?

There is a 5K race on June 23 that I would like to take part in. Would it be ok to incorporate that race in my program, (day 15 if I start the program on Tuesday)?

Any thoughts appcreciated.

Thanks,
Arnie