03-11-2011, 10:31 AM
Hi Ciaran and welcome to the forums .. have moved your post to create your own thread .. take a look at this thread for motivation and a little idea of what k4marathon did - http://www.time-to-run.com/forums/showthread.php?t=1404
you will note that not everything goes perfectly however if you do the key element sessions you are able to make progress towards your goal
if you would like for me to give you a guideline with pace targets closer to your needs then do consider running a 4k time-trial within this week and then next week you can be up & running
you will also note that k4m did the sub 50 minute 10k schedule with changes to the long-run which he built up over time
so .. over to you
TheEd
you will note that not everything goes perfectly however if you do the key element sessions you are able to make progress towards your goal
if you would like for me to give you a guideline with pace targets closer to your needs then do consider running a 4k time-trial within this week and then next week you can be up & running
you will also note that k4m did the sub 50 minute 10k schedule with changes to the long-run which he built up over time
so .. over to you
TheEd