2012......New Year and Challenges

New Year and new challenges set out for me....
Achievable goals for 2012:

5K - Sub 16:30min
4 Mile  -Sub 22:30min
5 Mile - Sub 28 min
10k - Sub 36 min
10 Mile - Sub 60min
1/2 Marathon - Sub 80min
Marathon - Sub 3 hrs

These are realistc goals to aim for in 2012 , hopefully with little or no injuries and lots of hard training i can pull these off.
5 weeks yesterday to ballycotton 10 so litle time for sub 60 , 10 mile.
7 weeks yesterday to mallow, so if not ballycotton hopefully in mallow i can come up trumps.

Training schedule for this week : 30/1/2012

Mon : 20x 200mts on track tonight

Tues : 65 min easy / 8 min pace

Wens : rest day

Thurs : 8x400mts followed by 3min jog and 8 x 200mts at 5:15 pace

Fri : 60mins easy / 8 min pace

Sat : 2 mile warm up 8min pace followed by 8 x 400mts hills at 5:30 pace. followed by 2 mile warm down / 8min pace

Sun : 12-14mile long run / 8min pace