Coming off of 13 weeks @ 60miles with 2 speed sessions and 1 long run. Last 2 weeks completely unstructured 25-30 miles without any workouts.
10k Race coming up on 10th of October. Would be unbelievable coming close to 35min for that, so that what I have in mind. Never raced before, only trained for 1 1/2 years by myself because I enjoyed doing so.
The hardest session in those recent 13 weeks was "The Lumberjack" 4x400 @ 80 (30''), 2miles @ 3:43, 4x400 @ 75 (45'') 2miles @ 3:43, 4x400 @ 73 (1'). During the last week I ran a solo 1k TT in 2:51, but I was toasted from all the weeks of hard training before that.
Today I did 8x1000 (1' jog) in 3:43-3:37 avg. 3:40,5 on the roads.
Is it realistic to aim for 35min/10k or is that way off?
Here is what I planned out for the upcoming weeks:
4x2000 (3') 3:40-3:35, 10x400 78-75 (90''), 14miles LR
8x1000 (1') 3:35-3:30, 40' 4:00-3:50 in LR
5x2000 (3') 3:35-3:30, 4x1000 (3'-4') 3:15-3:10, 14miles LR
8x1000 (1') 3:30-3:25,
5x2000 (3') 3:30, 6-8x800 (2') 3:15-3:10, 14miles LR
8x1000 (1') 3:25-3:20, LR Progression 4:15-3:45
Lumberjack 4x400(80) 10' 3:30 4x400(75) 10' 3:30 4x400(72), 10x200 (2')
3000m Tempo 4x200, 6x200, Race