Hi all,
I'm a new member and very glad to have found this community. I started running 4 months back. From being a total couch potato I've now - as of April 11th - completed a 10k marathon at IISc (
www.sntrun.org) in
1 hour 04 minutes.
I'm now very eager to do better and and aiming for 50 minutes at the sunfeast 10k in May. I've a little over 4 weeks and I can't find any suitable 4 week training plan that is aimed at improving performance.
I'm thinking of modifying the Halhigdon 8 week training pgm for intermediate runners.
http://www.halhigdon.com/10ktraining/10kinter.htmI plan to do the
last 4 weeks of this training chart with minor modification to suit my lifestyle. For cross training I have access to an elliptical machine at the gym. Also cycle on those days if i'm not feeling up to it for elliptical.
So far i've been running at a constant pace and no Fartleks and Tempo's.
I need some suggestions on this. Is this plan okay?
My run chart has been like this and with this I managed to touch the 10k mark.
Mon - XT for 30 mins
Tue - 4 kms in 30mins
Wed - XT for 40 mins
Thu - 4 kms in 30 mins
Fri - Rest
Sat - XT for 40 mins
Sun - 8 kms in 1 hour
XT = Elliptical trainer.
Thx,
MJ