23-03-2009, 04:24 PM
Hi KMK and welcome
glad to hear the program works for you.
Getting straight into your questions asked, let me explain a little more
first off there is absolutely no need to extend any of the speed training sessions
5x2000m is more than sufficient, this covers your 10000m speed endurance, and is more than enough to handle a half marathon if your aerobic endurance is worked upon via the long runs.
each person is different and a very important aspect you should mention is your weight, if you are indeed light then your fall off is not that great
all athletes that have been coached (by myself) in a squad (group) on these programs have been able to race very successfully over the 21k
one top athlete ran a 62:26 the one weekend followed by a 22:53 8k the following weekend .. he was light and efficient, but was not small in frame
Training in a squad scenario where they were monitored to avoid injury led to results and if you look through some of the higher level programs you will see that the first Saturday of the cycle involves hillwork, we can chat a little about incorporating those sessions depending on your feedback.
do you do any morning runs?
Once you reply we can work through things together
Cheers
TheEd
glad to hear the program works for you.
Getting straight into your questions asked, let me explain a little more
first off there is absolutely no need to extend any of the speed training sessions
5x2000m is more than sufficient, this covers your 10000m speed endurance, and is more than enough to handle a half marathon if your aerobic endurance is worked upon via the long runs.
each person is different and a very important aspect you should mention is your weight, if you are indeed light then your fall off is not that great
all athletes that have been coached (by myself) in a squad (group) on these programs have been able to race very successfully over the 21k
one top athlete ran a 62:26 the one weekend followed by a 22:53 8k the following weekend .. he was light and efficient, but was not small in frame
Training in a squad scenario where they were monitored to avoid injury led to results and if you look through some of the higher level programs you will see that the first Saturday of the cycle involves hillwork, we can chat a little about incorporating those sessions depending on your feedback.
do you do any morning runs?
Once you reply we can work through things together
Cheers
TheEd