So I decided to run the 4k time trial this morning at the local 400m track.
I ran 4000m in 14:10. Pushed myself fairly hard and felt ok considering I haven’t done a quality session for about 9 weeks I think.
I’ll start on the programme tomorrow morning. I’ve calculated the following times to use for the 1st cycle:
2k intervals at 3:40 (7:20) R90
1K intervals at 3:30 R60
400m intervals at 1:20 R60
About aiming for a sub-34 time, shall I see how the first 1 or 2 training cycles go for now before making any changes to the sub-35 programme?