for the easy runs the focus for now is on a recovery day between sessions, so it is best to keep it as easy as possible
The TALK TEST is the easiest method .. if you are able to talk while running then it is an easy run .. if you run on your own talk to the trees .. nobody will mind
a little later on we will get to the best 'heart rate' for your easy runs
Cheers
TheEd ps.. u welcome to provide feedback of your easy runs in heart rate
Was not able 2 do my 5k paced run today because the weather was too bad. Just wondering would it be ok to do my 5k paced run in the morning and do an hour easy tomorrow evening??
p.s. I was talking to a few lads down the club the other night, they were saying my recovery between my 1k and 2k reps were too short.... What is the reason for the short recovery???
in answer to your question .. the 5 x 2k session is done at 10k race pace with the short rest it best achieves the simulation (needed for 10k racing) and the development of 'speed endurance' .. the most important aspect of receiving the full benefit is to have your pulse at a certain level which is optimum development at the pace required .. too long a rest does not achieve this objective and then the same is said for the 5k pace session - the 60 second rest best achieves the elevation of the pulse needed to achieve optimum development
if your pulse drops below a certain level during the rest then it takes longer for the pulse (to rise) to achieve the level required where development is best achieved
many runners make the mistake of doing speed work at too fast a pace with too long a rest, thus resulting in runners who often cannot achieve a decent 10k - 15 or 21km time while running a faster 5k
the programs available are 10k training programs and not a 5k training program .. do the sessions with the required rest and the results follow
Hope this helps
TheEd
ps.. also note I have 25 years of coaching experience and have got many results over the years using these programs .. here's hoping the runners carry the same knowledge and experience
