[10km Focus] - Week 1: The plan so far...

The plan so far has been of the 'wing it' variety. It is also likely to remain so for the next few weeks too.

I'm working on base mileage and introducing speed work as I go with increasing focus on longer and longer tempo sessions at slightly faster than race pace but the lynchpin of the training, I believe, will be based on interval sessions of 200m and 400m repeated over and over and over bringing these down to 47 & 95 seconds respectively.

So far this week has looked like this:

40	29 Sep 2014	9.5	00:50:07							146	00:05:16	782
40	29 Sep 2014	9.5	00:49:00							150	00:05:09	802
40	30 Sep 2014					9.5	00:19:54			134		267
40	30 Sep 2014					9.53	00:20:26			132		266
40	1 Oct 2014	9.47	00:47:26							148	00:05:00	757
40	2 Oct 2014	9.5	00:49:34							141	00:05:13	723
40	2 Oct 2014	9.46	00:49:56							143	00:05:16	745

Green is running (km and time), Orange is bike (km and time). In Pink is Average Heart Rate, Pace (running) and Calories, I'll keep this format going forward, oh and blue is swimming! (Once upon a time!!)

Wednesday evening (1st Oct) was the interval session:

• Warmup - 3km
• 8 x 
• 200m in 55secs
• 200m recovery

• Cooldown - 3km 

Happy enough that I brought the 200's in around 47-48seconds each.

Another double run Saturday and possibly a longer steady pace run on Sunday should have a decent block of running to start this program with.

Going for goal - Sub40 10k

In the absence of an Autumn marathon goal - it was to be +TCS Amsterdam Marathon - due to circumstances this year these plans were shelved early and I've been drifting along with no structure or training format.

Things have changed recently which means I can be a little more structured in my approach to work and exercise so I have decided to train towards a sub 40 minute 10k in November.

The +Amphibian King West - Galway Clarinbridge 10k will be a bit ambitious, with just 7 weeks to go, but I need a target. Aiming for Fields of Athenry while suiting most training plans is not imminent enough to motivate me.

Doing proper speedwork is going to be new to me, I've never really tackled it properly in the past. I at least have an advantage of having the course literally on my doorstep so come 7 weeks I will know every single step and stone on that course.

Here we go....Week 1 awaits!!