View Single Post
Old 30-06-2018, 09:25 PM   #50
MitchelC
Member
 
MitchelC's Avatar
 
Join Date: Mar 2018
Hello theEd! Im currently in the 4th cycle of the sub40 10k program. Ive improved my paces. Havent missed a session ever since. Everything is going smoothly now; going under 40 seemed like an eternity then. Now im able to maintain 3:40s -3:50s in a longer period of time. Here are the most recent interval runs (runs at race pace) i had this cycle.

5x2000m
7:56mins (3:58 min/km)
7:51mins (3:56m/km)
7:46mins (3:53m/km)
7:48mins (3:54m/km)
Last 2000m: 7:42mins (3:51m/km)

5k time trial (splits per km)
4:06
3:38
3:50
3:49
3:34

6x1000m
3:47
3:52
3:49
3:50
3:47
3:50

3x1600m
5:51mins 3:39min/km pace
5:54mins 3:41
5:40mins 3:33min/km pace

Easy runs were consistently ran at 4:40s - 5:00min/km range.
Did 16km for the most recent long run (1hr 30min)

Can i go to sub35 without attempting 10k sub40. Weather's still too hot and id like to race during winter (sometime around october). Can i do one 4k time trial and then go to sub35? What would you advise?

Thank you in advance !
MitchelC is offline   Reply With Quote