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This is my first post on the forum but I have been following for a long time. I've found it a great source of information and was just now looking for some personal advice. I am running the Great Scottish 10km on the 6th of October (3 weeks training away). I have an 'A' goal of running a sub40, but this is probably unrealistic and would only happen if absolutely everything went right on the day. After todays training session, it seems even further away. So I have a 'B' goal of just seeing 40 on the watch, and a 'C' goal of running a pb. For the next few weeks I have planned this training
M (completed): 4km Warm Up; 5km at tempo (came out at 4:00, 4:01, 4:06, 4:11, 4:04) - 500 jog recovery; 2km at tempo (4:06, 4:11) - 500m jog recovery - 1km at tempo (4:04) - 4km Cool Down.
T: 12km fasted slow run @ ~5min/km
W: 8 x 400m in 1:24 - 1:29 with 400m jog recs (+ wu/cd)
T: 18km LSR @ between 5 and 5:24 min/km
F: 12km fasted slow run @ ~5min/km
S: Park Run
Similar for week 2 but the W session will be 5 x 1.5km at 10k pace with 500m jog recoveries
M: 12km @ 5min/km
T: 3 x 1km at 10k Race Pace
W: 12km @ 5min/km
T: 12km @ 5min/km
F: Rest Day
S: ~8km with strides
So, firstly, does anyone have any opinions on that training in the lead up to the Great Scottish Run? Secondly, todays session was slow. I ran a similar session last Monday and all my splits came out at sub4min kms. It was significantly windier (maybe I'm just kidding myself here!) than last week, and my HR was similar during the tempos to last week (~1bmp difference). Was this just a rubbish one off session? Or is my goal slipping out of grasp even further?
Thanks for any help. It's massively appreciated if anyone more experienced manages to take time out their day to help!
P.S bit of history:
July 2012 10km PB: 52min 58s
April 2012 Marathon: 3h 31min 34sec
July 2013 10km: 41min 42s
July 2013 5mile: 34m 36s
September 2013 parkrun: 19:37