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I was just wondering if one of you speed geniuses could help me out with my training. I've just got a garmin this week so am getting a bit more detailed information, but I'm not really sure what to do with it!
My background: I've been running for about a year, and in April ran my first marathon (Paris) in 3h 31mins. I'm now focussing on 10ks (don't think I can handle another marathon!) and am trying to break the 40 minute barrier. My last 10k (end of June) was 41.42.
My training this week has looked like this..
Monday: training session with club (grass work)
Tuesday: 10k tempo run (4.53, 4.23, 4.14, 3.51, 4.21, 4.22, 4.41, 4.31, 5.11, 4.22) with 2km cool down
Wednesday: 3km warm up; 8 x 500m with 500m jog rec (1.36, 1.44, 1.44, 1.48, 1.46, 1.45, 1.47, 1.45) 4km cool down
Thursday: 12km Recovery Run av pace 5.14/km
Friday: 3km wu; 2 x 1200m (4.51, 4.41) with 2min rest; 2 x 1000m (3.54, 3.58) with 2 min rest; 2 x 800m (3.02, 3.11) with 1 min rest; 3 x 200m (0.38) with 200m jog recovery; 20min cool down
Saturday will be a 12km recovery run
Sunday: Rest Day
Are the paces I'm running appropriate for trying to break 40mins? I have used the McMillian calculator but the paces seem really fast.. I don't think I am anywhere near running 800m in 2.29! Does this mean that I'm a million miles off breaking sub40 too?
Thanks for any help!