23-01-2012, 08:12 AM
dale, you doing too much for a person trying to develop to run a 10k in sub 40 minutes
less is better to start with
you have to allow your ability to benefit from the training
the sessions you describe would be better balanced over a 3 week period
you simply cannot maintain the continual quality
take a look at the sub 40 minute 10k program again and work your swimming and cycling around that format .. having the most important sessions being the 5 x 2k session and the 6 x 1k session
do not 'while' developing your routine put any other quality on those days
for the long run you can do cycling 'only' if your technique is good
if you are a good swimmer then you can do the quality for the swimming more often
save your brick sessions for the weekend so it allows more time for recovery
If you get this balance right then you can start developing a routine that should work
TheEd
less is better to start with
you have to allow your ability to benefit from the training
the sessions you describe would be better balanced over a 3 week period
you simply cannot maintain the continual quality
take a look at the sub 40 minute 10k program again and work your swimming and cycling around that format .. having the most important sessions being the 5 x 2k session and the 6 x 1k session
do not 'while' developing your routine put any other quality on those days
for the long run you can do cycling 'only' if your technique is good
if you are a good swimmer then you can do the quality for the swimming more often
save your brick sessions for the weekend so it allows more time for recovery
If you get this balance right then you can start developing a routine that should work
TheEd