Quiquesubway 10k Training

[TheEd]

sub = below

so you should pace yourself to run just under 21.00

so you can run the first 4k at 4.12 per k pace and then the last 1k you can run a little faster to place you under (sub) 21 minutes.

your 2k training session will be at 4.10 per k which will give you 8.20

your 1000's session will be 10 seconds faster at 4 minutes per K

Please ask further questions if things are not clear

TheEd