31-05-2010, 02:11 PM
Hi Sparno .. good stuff .. it seems like you have adapted to things quite well but will certainly have to do the 'dreaded' 5 x 2k if you want the most results
400's will always be easier and the 400's we provide is aimed at 3k development
the 1k's you have been doing are fine however the 90 seconds rest does not develop the element we focus on most 'speed endurance'
with the 2km you get a 90 second rest and is at 10km pace once you cope with this session races are a breeze in comparison
play it by ear for now, providing feedback as to what you are doing and consider starting the 2k session at 4.05 to 4.10 per k for 8.10 to 8.20 per 2k
the 5 minute per k is fine, try to take your mind of running there and consider running your easy runs with someone who is slower than you
your Sunday long run c an be around 5.30 per k when over 12 to 15km
please ask further questions where necessary
Cheers
TheEd
400's will always be easier and the 400's we provide is aimed at 3k development
the 1k's you have been doing are fine however the 90 seconds rest does not develop the element we focus on most 'speed endurance'
with the 2km you get a 90 second rest and is at 10km pace once you cope with this session races are a breeze in comparison
play it by ear for now, providing feedback as to what you are doing and consider starting the 2k session at 4.05 to 4.10 per k for 8.10 to 8.20 per 2k
the 5 minute per k is fine, try to take your mind of running there and consider running your easy runs with someone who is slower than you
your Sunday long run c an be around 5.30 per k when over 12 to 15km
please ask further questions where necessary
Cheers
TheEd