Posted: 28/03/2015 at 23:36
Similar to yourself, my first 10K came in at 39:38, this was in Feb 2011 and it took until October 2013 to get down to 34:58. I did this in my early to mid 30s (I'm recently 36 now and best recent 10K is 34:07).
If it is any help I'm 5'9 and was about 11 stone 4 in Feb 2011 and around 10:7 in Oct 2013.
So firstly, sensible weight loss helps.
Secondly my progress was hampered by Achilles tendonitis in both sides in late 2011 down to poor warm ups and general overtraining (I never did more than 40-50 miles per week at this point, but very few runs were at easy/conversational pace).
If you are to seriously consider knocking off such an amount of time in one year, I'd probably consider this a little optimistic......but I have seen talented guys in their late teens/early 20s pull it off with good coaching.
In the lead up to my first sub 35 min 10K I was averaging around 60 miles a week which included a 14-16 mile long run at the weekend (7-7:20 pace) and two serious quality sessions separated by at least two easy days in between. The rest were either steady or easy runs plus a few strides/sprints thrown in.
An indication of the fitness required to indicate that a sub 35 min 10k is on the cards was that I was able at the time to do 16 x 400m repeats with 1 min rests in a late 73 sec average. I also spent time working up to 4 miles continuous at projected 10K race pace.
I hope this might be of any help.......any questions, please feel free to ask.