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Sub 35 in Less than 349


 
 
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Old 08-05-2012, 08:19 AM   #1
sirchimp
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Sub 35 in Less than 349

So, thought I'd start a new thread for my new goal. I'm hoping to run a 10k, april 20th, 2013, in <35minutes. (34:59 will suffice).

I'm currently 34, but will be 35 for the race.
I'm 170lbs, but could/should/will drop 10lbs of fat.
My most recent 10k was a little over 3weeks ago, April 15, and was 41:53.
Just ran a half marathon 2 days ago, May 6, which was 1:34:39

There are 16.62 3 week cycles between now and my race where i want to hit this goal time.

I'm hoping to devise a 13,14 or 15 cycle training plan (with offtime) to cover the time between now and then. What I think will be most helpful is to lay out some per cycle target times to ensure I'm progressing at an appropriate pace towards my sub 35 minute goal for next year.

For example:

Cycle 1: 5x2k: 3:55/km 6x1k: 3:45/km 5k time trial/race: 19:15
Cycle 2: 5x2k: 3:50/km 6x1k: 3:40/km 5k time trial/race: 19:00
...
Cycle 5: 5x2k: 3:40/km 6x1k: 3:35/km 5k time trial/race: 18:00
...
Cycle 10: 5x2k: 3:30/km 6x1k: 3:25/km 5k time trial/race: 17:10
...
Cycle 15: 5x2k: 3:20/km 6x1k: 3:15/km 5k time trial/race: 16:55
Cycle 16: Race!

Is this useful? Or should I just put my head down and try to push myself for each training cycle and just see what happens?

I quite like the idea having some monthly goals to try and attain.

One last thing...I probably want to target a race mid september/early october to set as fast a time as possible. So i can be properly seeded in the april 2013 race. My race this year was slowed down by being back in the pack. I'll need a decent sub 40 time on record probably to get them to seed me further to the front.

Looking forward to the 2500 or so km between now and next year!

Thanks for the help TheEd...!
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