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Last week I started started training for the above and was just wondering if anyone could give me any feedback as to whether this is adequate volume to achieve a 40 minute 10k.
As a bit of background, I ran cross-country for Wales up to the age of 18, but never did any specific training for it as I was primarily a swimmer (hence I am slightly clueless about the training volume). I am now 26, and haven't particularly done much training over the last 8 years other than playing 5-a-side football and the occasional cardio session in the gym.
My planned training schedule (and I have stuck to it for a week and a half at least!) is as follows :
Monday - 5-a-side (2 games totalling 1hr 20 minutes)
Tuesday - Hard Run (5.6 Kilometres, Week 1 27:39, Week 2 26:35) Approx 7:37/Mile
Wednesday - Recovery Run (7 Kilometres, Week 1 37:50) - Very Easy Pace With a Friend Who Has Just Started Running Approx Approx 8:39 Mile
Thursday - 5-a-side (1 game 40 minutes)
Friday - Rest
Saturday - Interval (Week 1, 2.5k Warm Up, 8 X 400 Metres (Averaging 1:25, 2 Minutes Rest), 2.5k Warm Down)
Sunday - Long Run (9 Kilometres, Week 1 46:32) Approx 8:28/Mile
I appreciate that the long run should be longer than 9k, but as this was Week 1 I thought I would start gently and increase it.
Also, I will try and reduce the rest and increase the interval distance as the weeks go along.
Regarding the Wednesday run, I am unsure really what I should be doing in terms of distance and pace, any suggesions welcome.
The only guide I have in terms of race time is that I ran a 5k in 20:37 around 3 years ago with reasonable minimal training.
So to summarise, Is this the kind of schedule that will achieve my goal? And, if not, do I need to add distance, more race pace running, fartlek etc?