13-01-2010, 09:25 AM
Hi Dave .. nice feedback
the focus currently should be to try get into the format of the training program, as it truly works ... in looking at your 10km times we could take the average there and then increase the pace of the 2000's by 5 to 10 seconds per km faster
so for example you would do the session at 3.40 to 3.45 per k for the 2k .. 7.20 to 7.30 ..
however the idea behind the 4km is to give u a session closer to current form so it isn't a total killer session which affects the mental side .. some respond positively to the 2k challenge positively while others feel scarred
or even scared
just a quick glance at your pulse range for easy (recovery runs) I would hazard a guess that around 120 would be best suited for you however I would be able to work closer after a few session feedbacks
if you feel you are running too quickly on your easy days then slow down
there are many many angles of further development to this schedule and the idea is to get in to the routine and thereafter the different developments and cycles make interesting training patterns
Hope this helps
TheEd
the focus currently should be to try get into the format of the training program, as it truly works ... in looking at your 10km times we could take the average there and then increase the pace of the 2000's by 5 to 10 seconds per km faster
so for example you would do the session at 3.40 to 3.45 per k for the 2k .. 7.20 to 7.30 ..
however the idea behind the 4km is to give u a session closer to current form so it isn't a total killer session which affects the mental side .. some respond positively to the 2k challenge positively while others feel scarred
or even scaredjust a quick glance at your pulse range for easy (recovery runs) I would hazard a guess that around 120 would be best suited for you however I would be able to work closer after a few session feedbacks
if you feel you are running too quickly on your easy days then slow down
there are many many angles of further development to this schedule and the idea is to get in to the routine and thereafter the different developments and cycles make interesting training patterns
Hope this helps
TheEd