02-09-2008, 07:23 PM
hi i have done my time trial 4k 15.50. my pb is 39.34 i hope using this programme i can duck under 39 any tips my race is in 3 weeks
|
02-09-2008, 07:43 PM
:mmm:
why does everyone leave it for the last moment  the only thing we can advise for now is to do a 5x2k session this Thursday and 6x1k next Tuesday will advise on pace but would also like to know current training routine before going further Thanks and welcome TheEd
02-09-2008, 08:46 PM
i currently train six days a week nothing structured tempo runs mid week one session 800s then long run of about 9 miles sat doing about 42 miles per week
03-09-2008, 10:24 AM
Hi the ed
I will take your advice and run 5x2k on thursday my problem seems to be starting to fast. I need to learn how to pace myself. robbie:confused: :confused:
03-09-2008, 09:20 PM
Are you able to work out your pace for the 2k session?
http://www.time-to-run.com/training/10k/programtips.htm [COLOR="Navy"]Find a 400m track and run a 4K time-trial [ 10 laps ] [eg. 14min] or run a 5K time-trial whatever is easier to arrange Work out the pace per kilometer for the 4K and add the 1 Km time to get 5k Our Example : 14min = 3.30 per K which is 17:30 for 5K Double the time run [our example = 35min] add 1 minute [our example = 36min] 36min = 3:36 ... round off to 3:40 ... this becomes your 5x2000m pace per km 5 x 2000 at 3.40 per K with Rest 90 second 6x1000m at 3:30 per k with Rest 60 second notice you increase the pace by 10 seconds[/COLOR] Please ask for clarification, if needed TheEd |
|
|