Hi Everyone,
I am 19 y/o male asian (Singapore) runner. I would like to seek advice from you guys on how I should train for a sub 40min 10k.
First, some background of my running. I only started running more at 16 y/o but took it more seriously only at the age of 18. My personal bests are :
9.6k - 43min
4.8k - 19:19min
2.4k - 8:46min
800 - 2:21min
400 - 1:00min
This year, I began doing a mix of 6-7k runs and 4-5k tempo runs. I did this from January to March. This resulted in the pb for the 9.6k and 4.8k. However, I then tried out the Hansons Marathon Method. Halfway through the program, I felt like I was on the verge of an Injury and decided to stop doing it. I decided to do a 2.4 time trial and was able to pb with a time of 8:46. After a 1 or 2 week break, I started doing exclusively low heart rate training based on the Maffetone Method. This continued from June to October. While initially I seemed to improve (though I didn't do the MAF test. I just felt better), easy runs became harder and harder. Soon I just felt exhausted as I am right now. I usually manage only about 3-3:40Hrs of training a week. I was however able to hold 1:46 per lap for 17laps on a 400m track recently before starting my ~1month running hiatus.
The current haze conditions has made running almost impossible (at least for the month). Singapore is also a humid and hot country in general.
I am also only able to commit to running before 630am and after 530pm on weekends. I'm quite free on the weekends. This excludes the time needed to study at night.
My goal for 2015 is to run a sub 40 10k (with 38mins in mind). I would like to seek the advice of you guys on how I should go about training for it, assuming I begin training around start of December and Race end March. Your advice is greatly appreciated. Thank you !