Is it too late for a sub 40 time?

[TheEd]

yes continue with the program as is

The 5k paced on Saturday is the next marker

you can see the tail off in the 1000's and hopefully on the next cycle you achieve target there without any problems

Rest tomorrow

then continue with program Thursday on to Saturday

we may need to juggle Sunday however I would like for you to have an hour on feet run on the Monday (depending on recovery from Saturday)

then we can reassess what is to take place after that

Cheers

TheEd

[raymo]

Hello Ed,

On Thursday I did a 30min steady run
Friday I did 10.9km in 57 mins which was pretty steady.

Today I did 5.4km on the road (some inclines) in 22min 30 secs. Not as fast as I'd like. I felt a bit stiff. I do go to the Gym each morning for an hour monday-friday and do weights, rower ect and sometimes boxing. I think the week before the 10km race I should stay away from the gym.

Should I run tomorrow?

Cheers

[TheEd]

you should maybe not have done the Friday run

that was a bit too far before the paced run

don't be disheartened and realise you must balance things and not overdo things

take a rest tomorrow

then we chat soon

Cheers

TheEd

[raymo]

Hello Ed, Hope all is well!

This morning Ive done some weights and was thinking I should do the 90mins time on feet today.

What do you think I should do tonight and this week? My 10km race is 4 weeks on Sunday (6th sept).- Should be a good race there will be around 8000 people doing it!

cheers

[TheEd]

Hi raymo .. look to start with the First week cycle again .. so you can do up to 75 minutes on feet max ..

Rest tomorrow

easy 20 to 30 minutes on Wednesday

Thurs: the 2000's

then we can chat further

Cheers

TheEd