hello, my goal this year is to qualify for the national junior champ in 10,000 and in order to be in the team i need to run sub 32:45
im completely out of shape, these are my prs, all from 2009
2000 meters: 6:46 (with no training)
1500 meters: 4:34 (one month of build up and one month of training)
800 meters: 2:11 (same as above)
i cant afford a coach so any help will be greatly appreciated
my plan is to do in february a build up starting at 30km per week (18 miles) and progressively add kilometers until i reach 80km per week (49 miles). my build up usually consists in jogging and doing some strides everyday. i try to avoid hills because my shinbones are very sensitive
then i thought of doing 100km per week (62 miles) doing every week something like this (i cant run twice a day)
2 tempos of 45 minutes
1 long run of 90 minutes
2x200, 4x400, 2x200 with 1 minute recovery
2x800, 4x1000, 2x800 with 3 minute recovery
and jog like 10 km the rest of the days, and doing some strides at the end of the slow workouts
could you please tell me if my training plan sucks and give me some tips and workouts to reach my goal? also if you know some indicator to know when im in sub 32:45 fitness, that would be great!
any help would be immensely aprreciated
sorry to bother and sorry about my english, im terrible at learning languages
thanks