How to train

[TheEd]

the HR data will be from the week's training

Start Day 1 on Tuesday of the following program

http://www.time-to-run.com/training/10k/sub40.htm

even if this is a sub 40 minute 10 km program the idea is to get you used to the 3 week cycle

this is the 2k session

start with 5x2k R90 7min 50 (3.55 per k)

then the following week you get the 1k session

start with 6x1k R60 3min 45 to 3min50

once we get more feedback from your sessions we can start working towards the HR for the easy runs however for now the TALK TEST would apply

Cheers

TheEd
ps.. I wouldn't like to go towards Skype chat relating to the programs as it would be too time consuming