I posted here a month ago to get some great advice on my 10k plan and I learned alot and spent hours researching and trying to get it right.
My number one goal this year is to break sub 50min 10km and I am spending all my free-time on this.
So let me start by giving you some stats.
Gender: Male
Age: 25
Weight: 76.5kg
Km/Week: 51km
PB:
54:53 - 10k (broke that last month)
26:34 - 5k
15:09 - 3k
7:56 - Mile
4:37 - 1k
Longest run - 18.2km (broke this last saturday)
I started running august 2017 and could not run 2k before falling apart.
I just ran 3km 5 times a week until december 2018.
Started getting serious with the running december 2018, my running would then be casual 4-10km runs maybe averaging 20km/week until march 2019.
March 2019 - april 2019 I jumped up to 40km/week and kept that for 2 months.
Today I am ramping up my runs by 1-3 km each week and are currently at 51km/week.
My current training plan looks like this:
Monday: Temporun, 3km warmup at 6:35min/km pace, followed by 7km temporun at 5:35min/km pace (total 10k)
Tuesday: Gym, abs + back exercises for 30min + easy cycling 30min. (total 60min)
Wednesday: 12km Easy running at 6:35min/km pace.
Thursday: Gym + running, 30 min abs, back and legs exercises + 30min intervall cycling followed by 5km easy run at 6:35min/km pace.
Friday: 6km Recovery run at 6:40-7:00min/km pace.
Saturday: Longrun at 18km 6:20-6:30min/km pace.
Every week I increase my Wednesday run by 1km and my longrun at Saturday with 1km (total 2km)
I repeat this every week with no changes.
So I was hoping you experienced runners who are way faster than me and far more experienced could give me some advice on the training schedule.
Am i increasing my distances too slow/fast?
Should I change or add some of my workouts?
Am I running too fast? too slow?
I am open for any advice!