26-04-2011, 02:24 PM
Milou, welcome to the forums and my apologies for missing your earlier post
slap to forehead done
from your 4k time-trial .. you can certainly look to starting with the sub 45 minute 10k program
http://www.time-to-run.com/training/10k/sub45.htm
it looks as though you are doing a fair amount already, so you should be comfortable with the program
please provide feedback and especially in the beginning, so as to avoid any complications
you can start with the 2k session and 1k session times on the program
4x2k R90-2min 8min 50 (4.25 per k)
and
6x1k R60 - 90 4min 10 to 4min20
Enjoy
TheEd
ps.. I saw when you registered the other day, but somehow missed your first post
slap to forehead done
from your 4k time-trial .. you can certainly look to starting with the sub 45 minute 10k program
http://www.time-to-run.com/training/10k/sub45.htm
it looks as though you are doing a fair amount already, so you should be comfortable with the program
please provide feedback and especially in the beginning, so as to avoid any complications
you can start with the 2k session and 1k session times on the program
4x2k R90-2min 8min 50 (4.25 per k)
and
6x1k R60 - 90 4min 10 to 4min20
Enjoy
TheEd
ps.. I saw when you registered the other day, but somehow missed your first post