16-03-2011, 07:15 PM
Hi R, the 4k is used purely for the assessment purposes and setting the pace for the programs and because it is an 'odd distance' it doesn't carry that much weight to compare it to a 3k or 5km
as for the 1000's .. a session of 6 x 1k with a Rest of 60 sec will give you something to better understand
your 16:40 5k time does float you below a 34 minute 10km
if you do the 5 x 2k session and then get onto the sub 33 minute 10km program, you should be able to build some consistency to work on
it all takes a few cycles to get the benefits
TheEd
as for the 1000's .. a session of 6 x 1k with a Rest of 60 sec will give you something to better understand
your 16:40 5k time does float you below a 34 minute 10km
if you do the 5 x 2k session and then get onto the sub 33 minute 10km program, you should be able to build some consistency to work on
it all takes a few cycles to get the benefits
TheEd