18-05-2015, 09:40 AM
you can start with 3.25 - 3.30 per k for the 2k session, though start off at 3.30 per k, and if strong then speed up over the last 2 or 1
then 10 seconds per k quicker for the 1k session
for the 400m, this session should be done on a tartan track or grass, but preferably not on tarmac as it hurts the calf muscles too much
as for the long run, if you are used to a 2hr run, then continue with that time period. if you use your monitor, then start off @ just below 140 bpm, if your pace is quicker not to hassle but keep it below 140 for the 1st 25 minutes . this pulse as you progress may go higher as you run further, but for now, lets keep things simple
we will shuffle the last week before the event around, though within 2 weeks on the schedule we should know where you stand
over to you
TheEd
then 10 seconds per k quicker for the 1k session
for the 400m, this session should be done on a tartan track or grass, but preferably not on tarmac as it hurts the calf muscles too much
as for the long run, if you are used to a 2hr run, then continue with that time period. if you use your monitor, then start off @ just below 140 bpm, if your pace is quicker not to hassle but keep it below 140 for the 1st 25 minutes . this pulse as you progress may go higher as you run further, but for now, lets keep things simple
we will shuffle the last week before the event around, though within 2 weeks on the schedule we should know where you stand
over to you
TheEd