Thanks very much TheEd for adding me to the forum! Much appreciated
I should begin with my background:
In highschool, compared to my peers I was a fast sprinter but never explored running. In university I played a sport called footbag
. I stopped playing after graduating (2007), got a sedentary desk job and gained some weight. At the end of 2014 I decided to get back in shape, did some research and discovered HIIT is a fast way to burn fat, did 3 15-20min hill sprints sessions per week for 3 months and removed as much sugar as I could from my diet and lost 20kg in that time to return to 71kg. Since then I've been cycling to work, playing a bit of futsal (indoor soccer) and going on very occasional short runs with a friend and haven't gained or lost any more weight.
End of last year I began doing a little bit of interval training on the flat, just once a week with no other running, my pace improved fairly quickly but I began developing achilles tendonitis as my stride length increased with the development of my pace. The advice I have been given is some exercises to lengthen my short hamstrings and calves as well as getting more 'time on feet' by running slower for longer distances instead of doing exclusively interval training.
8 weeks from now (12 March) there is a popular 10k race happening in my city, I decided this would be the perfect opportunity for me to train properly so that my legs adapt to faster paces, and so I found this website. Unfortunately due to my schedule I'm not able to run 6 days per week, so I have tried my best to adapt the training to a 4 day per week training plan.
Here is a link to the training schedule I've come up with.
I have done the 4k time trial, it was a bit windy and pouring with rain, but didn't want to delay my running schedule by delaying the time trial. My time was 15:36, I have used this formula
to come up with the following paces for the intervals:
2k intervals @ 4:00
1k intervals @ 3:50
I hope to keep updating this thread with my results as I go, but as i'm starting out, would you suggest any changes to my adapted 4 day per week running schedule