30-06-2010, 05:08 PM
seems like you coming together with the program
for now consider 1hr instead ... keep it enjoyable and relaxed
the 5km paced on Saturday, look at 19.30 for this cycle, this should feel comfortable and if it is then you can accelerate over the last 1km
what have you planned for next Saturday?
easy runs 1 minute slower for distances of 8 to 15 km below that, you can work on the 30 - 60 ratio but more than anything let these 'supplementary' runs be enjoyable
TheEd
ps.. we had splendid weather the past 4 days other than today, actually the best of our summer
for now consider 1hr instead ... keep it enjoyable and relaxed
the 5km paced on Saturday, look at 19.30 for this cycle, this should feel comfortable and if it is then you can accelerate over the last 1km
what have you planned for next Saturday?
easy runs 1 minute slower for distances of 8 to 15 km below that, you can work on the 30 - 60 ratio but more than anything let these 'supplementary' runs be enjoyable
TheEd
ps.. we had splendid weather the past 4 days other than today, actually the best of our summer