My recent training - May-July 2010

July 2010
Average 49km per weeks
2 days speed work on Tuesday & Thursday (Approx 4km)
mostly did 200m, 400m and 800m repeat. no tempo run at all.

June 2010
Average 55km per weeks
2 days speed work on Tuesday & Thursday (Approx 4km)
mostly did 200m, 400m and 800m repeat. no tempo run at all.

May 2010
Average 49km per weeks
2 days speed work on Tuesday & Thursday (Approx 4km)
mostly did 200m, 400m and 800m repeat. no tempo run at all.

Base on my training above, i felt that the weekly milages is not enough. I need to run at least 70km per week if i want to improve my race time.

I have work out a new training program as follows:-

Monday - Rest
Tuesday - 14km - 400meter repeat x 12 times @ 1.26-1.30
Wednesday - 10km easy @ 131bpm
Thursday - 14km - 1km repeat x 5 times @ 3.45 - 3.50 pace
Friday - 10km easy @ 131bpm
Saturday - Rest or 14km Tempo run - 5km run at 20-22 minutes
Sunday - 20km long run at 136bpm
Average weekly milages - 80-90km

Note: Rest on Saturday for race week, Rest on Monday for non race week.

I believe my body are able to handle the above training with the help of my diet (eat plenty of fresh fruit and vegetable and less on meat). The only thing that i am worried of is whether i have enought time to train or not.

Target timing
3km sub 11.00
10km sub 40
21km sub 1.30
42km sub 3.20