First goal..sub 20 min. 5k

First goal..sub 20 min. 5k

TheEd
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#27

08-05-2012, 06:57 AM

Tuesday

5 x 1k Rest 60 seconds

4.20 to 4.30 per k

Thursday easy running - 20 minutes @ 5:45 and 10 @ 4:45.

please ask questions if anything unclear

TheEd
ps.. 3.45 for the 1st km shows there is speed that can be used

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Messages In This Thread

First goal..sub 20 min. 5k - by Andy - 06-04-2012, 12:21 PM

First goal..sub 20 min. 5k - by TheEd - 06-04-2012, 08:53 PM

First goal..sub 20 min. 5k - by Andy - 07-04-2012, 10:41 AM

First goal..sub 20 min. 5k - by Andy - 09-04-2012, 10:29 AM

First goal..sub 20 min. 5k - by TheEd - 10-04-2012, 06:48 AM

First goal..sub 20 min. 5k - by Andy - 13-04-2012, 01:37 PM

First goal..sub 20 min. 5k - by TheEd - 13-04-2012, 01:40 PM

First goal..sub 20 min. 5k - by Andy - 15-04-2012, 12:48 PM

First goal..sub 20 min. 5k - by TheEd - 16-04-2012, 08:09 AM

First goal..sub 20 min. 5k - by Andy - 20-04-2012, 01:40 PM

First goal..sub 20 min. 5k - by TheEd - 20-04-2012, 02:59 PM

First goal..sub 20 min. 5k - by Andy - 23-04-2012, 02:42 AM

First goal..sub 20 min. 5k - by TheEd - 23-04-2012, 12:56 PM

First goal..sub 20 min. 5k - by Andy - 26-04-2012, 01:05 PM

First goal..sub 20 min. 5k - by TheEd - 26-04-2012, 01:31 PM

First goal..sub 20 min. 5k - by Andy - 26-04-2012, 02:10 PM

First goal..sub 20 min. 5k - by Andy - 29-04-2012, 11:45 AM

First goal..sub 20 min. 5k - by TheEd - 29-04-2012, 12:10 PM

First goal..sub 20 min. 5k - by Andy - 01-05-2012, 01:36 PM

First goal..sub 20 min. 5k - by TheEd - 01-05-2012, 04:50 PM

First goal..sub 20 min. 5k - by Andy - 02-05-2012, 01:02 AM

First goal..sub 20 min. 5k - by TheEd - 02-05-2012, 09:47 AM

First goal..sub 20 min. 5k - by Andy - 02-05-2012, 12:16 PM

First goal..sub 20 min. 5k - by Andy - 06-05-2012, 11:57 AM

First goal..sub 20 min. 5k - by TheEd - 06-05-2012, 12:13 PM

First goal..sub 20 min. 5k - by Andy - 06-05-2012, 12:43 PM

First goal..sub 20 min. 5k - by TheEd - 08-05-2012, 06:57 AM

First goal..sub 20 min. 5k - by Andy - 13-05-2012, 12:46 PM

First goal..sub 20 min. 5k - by TheEd - 13-05-2012, 03:12 PM

First goal..sub 20 min. 5k - by Andy - 15-05-2012, 01:15 PM

First goal..sub 20 min. 5k - by TheEd - 15-05-2012, 06:39 PM

First goal..sub 20 min. 5k - by Andy - 16-05-2012, 12:09 PM

First goal..sub 20 min. 5k - by TheEd - 16-05-2012, 02:26 PM

First goal..sub 20 min. 5k - by Andy - 20-05-2012, 08:06 AM

First goal..sub 20 min. 5k - by TheEd - 20-05-2012, 09:41 AM

First goal..sub 20 min. 5k - by Andy - 20-05-2012, 10:19 AM

First goal..sub 20 min. 5k - by TheEd - 22-05-2012, 10:13 AM

First goal..sub 20 min. 5k - by Andy - 24-05-2012, 11:18 AM

First goal..sub 20 min. 5k - by TheEd - 24-05-2012, 12:09 PM

First goal..sub 20 min. 5k - by Andy - 28-05-2012, 03:18 AM

First goal..sub 20 min. 5k - by TheEd - 28-05-2012, 07:30 AM

First goal..sub 20 min. 5k - by Andy - 28-05-2012, 11:47 AM

First goal..sub 20 min. 5k - by TheEd - 28-05-2012, 11:52 AM

First goal..sub 20 min. 5k - by Andy - 28-05-2012, 11:59 AM

First goal..sub 20 min. 5k - by Andy - 13-06-2012, 10:46 AM

First goal..sub 20 min. 5k - by TheEd - 13-06-2012, 11:07 AM

First goal..sub 20 min. 5k - by Andy - 15-06-2012, 02:22 PM

First goal..sub 20 min. 5k - by TheEd - 15-06-2012, 04:17 PM

First goal..sub 20 min. 5k - by Andy - 17-06-2012, 01:43 PM

First goal..sub 20 min. 5k - by TheEd - 17-06-2012, 05:35 PM

First goal..sub 20 min. 5k - by Andy - 18-06-2012, 10:38 AM

First goal..sub 20 min. 5k - by TheEd - 18-06-2012, 01:38 PM

First goal..sub 20 min. 5k - by Andy - 21-06-2012, 01:45 PM

First goal..sub 20 min. 5k - by TheEd - 21-06-2012, 02:45 PM

First goal..sub 20 min. 5k - by Andy - 21-06-2012, 10:32 PM

First goal..sub 20 min. 5k - by TheEd - 22-06-2012, 07:42 AM

First goal..sub 20 min. 5k - by Andy - 26-06-2012, 01:40 PM

First goal..sub 20 min. 5k - by TheEd - 26-06-2012, 05:18 PM

First goal..sub 20 min. 5k - by Andy - 29-06-2012, 03:51 AM

First goal..sub 20 min. 5k - by TheEd - 29-06-2012, 08:15 AM

First goal..sub 20 min. 5k - by Andy - 01-07-2012, 11:23 AM

First goal..sub 20 min. 5k - by TheEd - 02-07-2012, 08:17 AM

First goal..sub 20 min. 5k - by Andy - 03-07-2012, 01:44 PM

First goal..sub 20 min. 5k - by TheEd - 03-07-2012, 04:37 PM

First goal..sub 20 min. 5k - by Andy - 06-07-2012, 02:07 PM

First goal..sub 20 min. 5k - by TheEd - 06-07-2012, 09:33 PM

First goal..sub 20 min. 5k - by Andy - 11-07-2012, 01:12 PM

First goal..sub 20 min. 5k - by TheEd - 11-07-2012, 01:16 PM

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