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Help with a 10k training plan

  • 08-05-2013 8:12pm
    #1
    event
    Registered Users, Registered Users 2 Posts: 16,119 ✭✭✭✭


    I ran the limerick Marathon there on Sunday, 3:58:50, my first one. Delighted with that, struggled a bit near the end but it was the heat I reckon, didn't take on enough water. I followed the HH novice 2 plan.
    My PB for a 10k is 47:15 (2011), my PB for a 5k is 22:30 (2012).
    I want to do a sub 45:00 10K this year and am looking at the Clogherhead 10k on June 30th, maybe that one I could do Sub 46 and work down. Have taken this week off from running so will have 7 weeks before that one.

    I was looking at something like this. Twice a week, maybe a Tuesday/Thursday do a run of about 3/4 miles to start. Up this by a mile per week as far as 6m. Not a pace run, just a normal run.
    Still do an LSR on the weekend, up as far as 10m a week or two before.
    Then on a Wednesday, do some speedwork to build up speed/pace. I've never done these before, so would it be like 8 x 400m at 10k pace, about 45 seconds in between.

    Im also going to strengthen my core up, It being weak enough doesnt really help I'd say.

    What does the above look like to anyone else?


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