Posted: 27/03/2015 at 13:22
Can you please advise how possible this would be and also what training would be required?
I had similar times and improvement to you when I first started training vaguely properly (43min Mar 2012 to 39:30 in July 2012), having had a football background before that. Whether your sub35 in a year goal is possible will depend upon various factors, including
- where you are now on your improvement curve vs your natural potential/speed,
- how well you manage to train,
- whether you have any extra body fat to lose.
For example since I made a similar improvement to you above, I've 'only' taken around 50s per year off my 10K PB (now 36:4x), and having to train more and smarter each year, sub35 still seems like a world away, and from my experience I would say your goal sounds rather ambitious unless you're running that 39:23 whilst carrying a lot of surplus weight. On the other hand a clubmate last year went from sub40 in February to sub35 in September after deciding to shift focus from triathlon to running, so yes it is possible, but who knows how much untapped potential you have?
As for appropriate training, I'm not the best to advise seeing as I'm still celebrating my sub37 let alone sub35, but I'd agree with others that it would be a good idea to mix up the speedwork, eg alternate weeks between 400m, 800m intervals and hill reps sessions. Your current training sounds pretty well structured for a noob (much better than mine was back then), here's one example plan you could borrow from though: http://www.halhigdon.com/training/51124/10K-Advanced-Training-Program - generally the more you read up and learn then the better you'll understand how to adapt the many plans and suggested sessions out there to suit yourself and fit around your life.