Male, 25, 174cm, 65kg, Triathlete. PB: 1000m - 2:46 (2020); 5k - 17:21(2021); 10k - N/A; HM - N/A; M - N/A.
Currently training for a New Years eve 10k run. Goal would be to dip below 35 min (flat course, relatively competitive -> 30:35 1st place)
Recent workouts (all done alone):
15 x (1' @ 3:30/km/1' @ 4:00/km)
60' Tempo @ 3:57/km
10k Progression Run 4:00/km - 3:30/km (avg. 3:42/km)
6 x 3' hard uphill, float back down
3k @ 4:00/km - (8x800 @ 3:35/km/1' jog between reps) - 3k @ 3:50/km
Planning on doing 4 week cycles with 3 weeks build up, followed by 1 down week.
Week 1 (70k):
Mo: 60' Tempo @ 3:55-3:50 + weights
Tu: Easy 12k + swim
We: Easy 10k + 60' Bike
Th: 12 x 400 @ 3:30-3:15 (1'jog), 6 x 200 @ 3:00 + weights
Fr: Core or swim
Sa: 3 x 15 x 30/30 Bike + Easy 6
Su: Easy 14 + 90' Bike
Week 2 (80k):
Mo: 10k Progression hovering more k closer to 3:35 + weights
Tu: Easy 14 + swim
We: Easy 13. + 60' Bike
Th: 10 x 600 @ 3:30-3:15 (1' jog), 6 x 200 @ 3:00 + weights
Fr: Core or swim
Sa: 6 x 4'/4' Bike + Easy 8
Su: Easy 16 + 90' Bike
Week 3 (90k):
Mo: 20 x (1' @ 3:30/1' @ 4:00) + weights
Tu: Easy 16 + swim
We: Easy 16 + 60' Bike
Th: 8 x 3' Hills + weights
Fr: Core or swim
Sa: 2 x 3 x 5'/5' Bike + Easy 10
Su: Easy 16 + 90' Bike
Week 4 (70k):
Mo: Long run HM @ 4:00 + weights
Tu: Easy 12 + swim
We: Easy 10 + 60' Bike
Th: 10 x 800 @ 3:30-3:15 (90'' jog), 6 x 200 @ 3:00 + weights
Fr: Core or swim
Sa: 6 x 5'/4' Bike or Rest
Su: Easy 10 + 90' Bike
What do you think of that schedule? Could I rinse and repeat that throughout winter and maybe get to a 34:XX 10k on New Years eve and maybe a sub 75' HM in September 2022?
Any opinions or suggestions are appreciated!