18-02-2012, 02:31 PM
Hi alldalights and welcome to the forums
you truthfully have very similar aspirations to this jamie
http://www.time-to-run.com/forums/showthread.php?t=2974
read the first few posts of that thread and then read the last few posts of the last page
then return here, with a 4k time-trial time from which we can work
also if you can provide data as to what your current weekly routine is
Mon to Sunday training schedule, as well as mentioning your longest run and whether you have had any injuries of illnesses which could impact on your development
hope this helps for starters
TheEd
you truthfully have very similar aspirations to this jamie
http://www.time-to-run.com/forums/showthread.php?t=2974
read the first few posts of that thread and then read the last few posts of the last page
then return here, with a 4k time-trial time from which we can work
also if you can provide data as to what your current weekly routine is
Mon to Sunday training schedule, as well as mentioning your longest run and whether you have had any injuries of illnesses which could impact on your development
hope this helps for starters
TheEd