Hi Niel .. we can increase the easy runs from the 30 to 40 minutes to 1hr runs instead .. and as the development takes place the time gets replaced with distance and working with heart rate everything should correlate to a relaxed run while covering distance and achieving active recovery
and .. yes ... Day 3 to Day 8 is the bulk of the training .. everything becomes athlete specific .. the programs are online so it is a general program .. because you are on the forums we can change and adapt specifically to you ... it must be noted that in my 'coaching history' we have always tried to achieve the most off the least amount of training and then only increasing workloads accordingly to achieve the next level ..
so with that said .. try to get the rewards from as little as possible and we work from there
I can tell you that I have coached athletes 1 on 1 in a squad system where they have run sub 29 minute 10k and 62 minute half marathons off the same framework .. in the squad system, no athlete was the same as the other but the framework is a good start
hope this helps
TheEd
and .. yes ... Day 3 to Day 8 is the bulk of the training .. everything becomes athlete specific .. the programs are online so it is a general program .. because you are on the forums we can change and adapt specifically to you ... it must be noted that in my 'coaching history' we have always tried to achieve the most off the least amount of training and then only increasing workloads accordingly to achieve the next level ..
so with that said .. try to get the rewards from as little as possible and we work from there
I can tell you that I have coached athletes 1 on 1 in a squad system where they have run sub 29 minute 10k and 62 minute half marathons off the same framework .. in the squad system, no athlete was the same as the other but the framework is a good start
hope this helps
TheEd