17-02-2023, 09:40 AM
nice 4k run emko
Our Example : 14min = 3.30 per K which is 17:30 for 5K
your time: 3:38 per k so 8 seconds added to the example below
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 your time 3:50
6x1000m at 3:30 per k with Rest 60 second your time 3:40
notice you increase the pace by 10 seconds
10 x 400m Rest 45 to 60 second 10 seconds faster per kilometer
the above is from this link below
https://www.time-to-run.com/training/10k...amtips.htm
also read this for other info
https://www.time-to-run.com/theed/10k-tr...ting-point
hope this helps and do the first cycle at those paces even if you find it easy
advisable to get a training partner for 2 or 3 of the 2000's
onwards TheEd
Our Example : 14min = 3.30 per K which is 17:30 for 5K
your time: 3:38 per k so 8 seconds added to the example below
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 your time 3:50
6x1000m at 3:30 per k with Rest 60 second your time 3:40
notice you increase the pace by 10 seconds
10 x 400m Rest 45 to 60 second 10 seconds faster per kilometer
the above is from this link below
https://www.time-to-run.com/training/10k...amtips.htm
also read this for other info
https://www.time-to-run.com/theed/10k-tr...ting-point
hope this helps and do the first cycle at those paces even if you find it easy
advisable to get a training partner for 2 or 3 of the 2000's
onwards TheEd