02-08-2010, 11:45 AM
Dear Ed
Thx for the quick reply.
1) My 4K Time trial is 23min20s.
2) I think I'm able to run 3-4 times a week.
3) Some background info: I downloaded training programs and trained for 10K, 10mile (16K) and half-marathon before. Below are my times for the various races I completed:
5K (Dec 08) - 0:32:35
10K (Jul 09) - 1:05:38
10K (Feb 10) - 1:03:45
16K (Mar 10) - 1:45:11
21K (May 10) - 2:27:51
10K (Jul 10) - 0:59:13
After the training for marathon, I now want to focus on improving my time for 10K.
4) I have and can run long runs (as long as 2h), I can do fartlek & intervals too. I also have done tempo runs for 8K. Though I have been out of action for 2-3wks, I think I can still do the above.
Pls advise. Tks!
JoF
Thx for the quick reply.
1) My 4K Time trial is 23min20s.
2) I think I'm able to run 3-4 times a week.
3) Some background info: I downloaded training programs and trained for 10K, 10mile (16K) and half-marathon before. Below are my times for the various races I completed:
5K (Dec 08) - 0:32:35
10K (Jul 09) - 1:05:38
10K (Feb 10) - 1:03:45
16K (Mar 10) - 1:45:11
21K (May 10) - 2:27:51
10K (Jul 10) - 0:59:13
After the training for marathon, I now want to focus on improving my time for 10K.
4) I have and can run long runs (as long as 2h), I can do fartlek & intervals too. I also have done tempo runs for 8K. Though I have been out of action for 2-3wks, I think I can still do the above.
Pls advise. Tks!
JoF