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Hoping For Sub 35 One Day

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Old 01-05-2018, 02:53 AM   #1
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Join Date: Apr 2018
Hoping For Sub 35 One Day


Thanks for registering me so quickly! A little about myself:

I have been running for 5+ years now. Starting off with a 10K time of about 46 minutes, I've been able to bring that down to 36:50 this past Sunday! I managed this while only running about 30KM - 40KM a week, with peak mileage at 50KM. I do have a history of all sorts of injuries, and I find that if I run more than 50KM a week, I am much more prone to injury.

After finishing up my latest 4 month cycle, I'm currently taking a break from running. I'm off quality sessions, and instead playing some soccer, spinning, rowing, and doing some very easy runs. I am not sure what the optimal amount of time to take off is? I think I'd like to take at least a couple weeks off.

In the summer I generally put running on the back-burner, and instead enjoy hiking. But this year I am considering putting in a 3 or 6 week cycle until June. If not, I will ramp back up in October/November and come back at that point.

I am 31 years old and weigh 57 KG.

Thanks in advance for any guidance!
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Old 01-05-2018, 09:35 AM   #2
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Join Date: Dec 2007
Hi Chris and welcome to the forums

my my, we may have someone who has a bit of an engine within them

the most important session is the 5 x 2k session

Day 3 to Day 8 are the crux of the program

would recommend you start at 4 x 2k @ last 10k race pace with Rest 90 seconds ... this will adapt you to the session before moving onto 5 x 2k

the long run is only requested every 3 weeks, so if you able to build that session up to 15 to 18k to start then you moving in the right direction

the 6 x 1k session, I believe you will cope with, so you can take the pace from that session and add 5 to 10 seconds to the pace when you first start

what is your best 5k time?

and then, your height, please?

Thanks TheEd
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Old 01-05-2018, 01:28 PM   #3
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Join Date: Apr 2018
Thanks for the summary!

I have not actually ran a 5K race or time trial in recent times, so my fastest is 18:04, which was the split from my last 10K race. It was a fast first half, so that may be a reasonable estimate.

I am a touch below 5'9.

Does it seem reasonable for me to take another week or two off? At that point I may look to try one cycle of the program with the workouts and paces you've suggested.
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Old 02-05-2018, 01:46 PM   #4
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Join Date: Dec 2007
Hi Chris, no hassles

lets see how things progress

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