Hiya, I have signed up for a 10k in 16 weeks, I can run a 5k in 30 minutes and wanted some advice on goal times and how many times I should train and what I should be training. My friend who is a personal trainer said I should be able to get my time down to 55 minutes.
Thank you
I think you need to focus on running 10k at all before you worry about what time you can do it in. For a 55min 10k you should be running 5k in sub 25mins though.
You should be able to get to 10k in 4-6 weeks by simply following the 3 runs a week program with one long run gradually getting longer each week ie 6, 7, 8, 9 , 10. I'd make one of the sessions focused on speed if you feel the need to be getting to 55min, but I wouldn't advise focusing on that so early on.
Thank you for your reply. I can run a 10k but it's just over the hour but I'd love to get it down, I've always had a goal of 55 minutes so it would be great if I could get it!
I do believe that running quickly develops the ability to run quicker. So doing an interval session whether that be 30,20,10, fartleks or shuttle sprints etc will help you develop the higher gear you will need for that 55min time. Of course if your mate the PT had said you can do it in 35? would you be aiming for that hehe.
Developing the speed in your 5k will help your overall pace for the 10k as well, as long as you are covering that distance regularly too. I watched this vid the other nite.. chap did a 5k in 12:56 
youtube.com/watch?v=ZKnjGU0...
I am assuming your personal trainer has given you a training plan? Personally I’d say that was quite ambitious. However is this your first 10k? I would aim to cover the distance rather than focus on speed but I don’t know your previous experience etc....
As you are a fairly new graduate i would say concentrate on the distance and enjoy. Your PT mate will have said similar....maybe
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