Appreciate the replies guys. Had a good interval session tonight doing 1k reps at 6:25 pace, felt the burn though. I think Lincoln 10k may come a bit soon for my 40 min target but I do plan to race once a month so hopefully will get better with experiance as you say Lou.
Hi I understand there is a lot of threads of similar content of which I have read to get some very useful tips and start me off. I just wanted to get some advice around the program I have made for myself. My aim is to break 40 mins for 10k and then work my way to get even quicker. I come off a pb of 40.53 but that was 3 years ago and last year I was around 43 min pace. My plan which I have been following for 3 weeks now taking tips from other threads and McMillan calculator is the following. Monday - 6 miles easy 8.30 mile pace Tuesday - 4 miles very easy 9.00 pace Wednesday - rest Thursday - 7 miles, 1mile warm, 5 tempo at 7.00 pace, 1 cool, the next week doing 6.40 mile pace for 1k reps x 7 Friday - 4 miles very easy at 9.00 pace Sat - long run 10-13 miles at 8.15 pace Sun -rest Any advice around this being sufficient or not for my goal would be greatly appreciated. My concerns were that if I was doing enough miles and the pacing is right. Many thanks in advance.