21-07-2013, 08:45 AM
nice to read you felt in control for the 5km, this is most important for the first 7km of the 10km race
the 400m session is still a quick session, are you going to do this on a tartan track? if not we may have to change this session to a fartlek session of the following: 3 x 6 minutes @ 10k determined 10k race pace with 2 to 3 minutes recovery in-between
as for the 6 x 1 minute fast / slow session
a 10 minute warm up and 5 to 10 minute warm down should be done
hope this helps
TheEd
the 400m session is still a quick session, are you going to do this on a tartan track? if not we may have to change this session to a fartlek session of the following: 3 x 6 minutes @ 10k determined 10k race pace with 2 to 3 minutes recovery in-between
as for the 6 x 1 minute fast / slow session
a 10 minute warm up and 5 to 10 minute warm down should be done
hope this helps
TheEd