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Hi all. I have lurked in these forums for a while and I am amazed by how helpful everyone is - was hoping someone could possibly offer me some training advice, I'd really appreciate it.
I have ran a number of 10ks previously - pb of 43:50. I have never really followed a training plan, just lots of 'steady' runs at about 5 mile distance. However I would really like to run sub 40 at some point - hopefully this year. I have looked around online and realised speed training is essential, so
I tried to create a structured plan, which I started doing at the beginning of the month. Hopefully someone could offer advice/changes to help me get closer to sub 40, or isit even achievable?
Monday - Intervals (last week was 8 x 2mins with 1 recovery)
Tuesday - Circuits training
wednesday - tempo running (last week was 4 x 5mins with 2 recovery)
thursday - rest
Friday - long run (last week 9 miles at 8mins 20 pace)
saturday - rest
sunday - easy 4 miles.
my interval/tempo runs were about 5.5 miles each in length including warm up and cool down.
Any advice would be greatly appreciated!