04-03-2011, 06:06 AM
Hi and welcome to the forums Rycase
from your feedback you seem to be in shape to proceed on the sub 33 minute schedule (however we shall modify the starting pace targets), if you want to verify this, you could do a 4k time-trial.
Please, note the programs are progressive and that there is a lot more to the programs however this only comes around after you have been through a few cycles and have then done the Build Up, thereafter the mileage etc alters to suit the athlete via natural progression.
starting pace for the 2000's 3.25 to 3.30 for 6.50 to 7 minutes for the 2k
the 1km times are 10 seconds quicker - 3.15 to 3.20 (3.20 = a 16.40 5k)
rather get through the first cycle with everything being more easy than difficult, so that you get used to the rhythm of the schedule (which is most important for the program to be successful for you)
again welcome and congrats on choosing a 10km program
TheEd
ps.. the first 2km session next week Thursday .. start with the program Tuesday .. this is best due to how the program has been developed to get the best results
from your feedback you seem to be in shape to proceed on the sub 33 minute schedule (however we shall modify the starting pace targets), if you want to verify this, you could do a 4k time-trial.
Please, note the programs are progressive and that there is a lot more to the programs however this only comes around after you have been through a few cycles and have then done the Build Up, thereafter the mileage etc alters to suit the athlete via natural progression.
starting pace for the 2000's 3.25 to 3.30 for 6.50 to 7 minutes for the 2k
the 1km times are 10 seconds quicker - 3.15 to 3.20 (3.20 = a 16.40 5k)
rather get through the first cycle with everything being more easy than difficult, so that you get used to the rhythm of the schedule (which is most important for the program to be successful for you)
again welcome and congrats on choosing a 10km program
TheEd
ps.. the first 2km session next week Thursday .. start with the program Tuesday .. this is best due to how the program has been developed to get the best results