23-07-2011, 06:21 AM
Hi rat .. your 4k time-trial has you well off target towards achieving a sub 40 minute 10km just yet, however maybe after 1 cycle there will be quite an improvement .. so to start with have easy running over the weekend and then plan to start with the 2k session come Thursday
your current fitness level would have u more towards the sub 45 minute program however we will look to doing the 5 x 2k session on Thursday
pace for the session - 5 x 2k Rest 90 seconds
4.20 to 4.30 per k for 8.40 to 9 minutes
the 6 x 1k session = 4.10 to 4.20 per k
here's hoping you can cope with the 2k session
please provide your thoughts on this suggestion?
Cheers
TheEd
your current fitness level would have u more towards the sub 45 minute program however we will look to doing the 5 x 2k session on Thursday
pace for the session - 5 x 2k Rest 90 seconds
4.20 to 4.30 per k for 8.40 to 9 minutes
the 6 x 1k session = 4.10 to 4.20 per k
here's hoping you can cope with the 2k session
please provide your thoughts on this suggestion?
Cheers
TheEd