13-05-2015, 09:49 AM
Hi deckard, and welcome to the forums
from the data provided you should be quite easy to work with, we would recommend starting off with a 4k time-trial to ascertain what paces to start with, under the
sub 35 minute 10km program
there is very much more to the programs, and once you go through the build-up after a few cycles, we normally ask the runner to maintain the 1hr runs in the schedule
everything about the programs is progressive, and must fit in with the runner's lifestyle, those running under 36 minutes for 10km are encouraged to do a morning run . this is discussed under Program Tips
also of interest for those on the program who want to run marathons, is that you maintain your long run very 3 weeks, we work on either a 2hr or up to 30k
if you maintain that, then we have a 6 week marathon program that we do not make available to the public, but would certainly make it available to you
from my experience over the years, 12 weeks to focus on 1 race is too much, especially when anything can go wrong on the day.
more about that a little later
TheEd
from the data provided you should be quite easy to work with, we would recommend starting off with a 4k time-trial to ascertain what paces to start with, under the
sub 35 minute 10km program
there is very much more to the programs, and once you go through the build-up after a few cycles, we normally ask the runner to maintain the 1hr runs in the schedule
everything about the programs is progressive, and must fit in with the runner's lifestyle, those running under 36 minutes for 10km are encouraged to do a morning run . this is discussed under Program Tips
also of interest for those on the program who want to run marathons, is that you maintain your long run very 3 weeks, we work on either a 2hr or up to 30k
if you maintain that, then we have a 6 week marathon program that we do not make available to the public, but would certainly make it available to you
from my experience over the years, 12 weeks to focus on 1 race is too much, especially when anything can go wrong on the day.
more about that a little later
TheEd