12-10-2013, 04:04 PM
not to worry .. it is only a marker .. the 4.03 per km, looks good though 
yes, 3 x 2k becomes 4 x 2k
over time we increase the runs to 1hr and then we focus more on pace so we start covering more distance for the 1hr (if you have a heart rate monitor, then your pace becomes quicker at the same pulse)
one day hard ... one day easy
always reintroducing easy when feeling off until the bad days start becoming less
we move away from the principle that we must train hard no matter what but instead create the belief and self-confidence in what we doing
this way the running becomes sustainable as we do not attach it to the stress of having to do but enjoying what we do as we achieve the goals
a process of enjoyment with results
ps.. we also don't try make up for what we have missed, so the 6 x 1 minute fast / slow was on this occasion not done, as we progress the dots begin connecting and the results occur
yes, 3 x 2k becomes 4 x 2k
over time we increase the runs to 1hr and then we focus more on pace so we start covering more distance for the 1hr (if you have a heart rate monitor, then your pace becomes quicker at the same pulse)
one day hard ... one day easy
always reintroducing easy when feeling off until the bad days start becoming less
we move away from the principle that we must train hard no matter what but instead create the belief and self-confidence in what we doing
this way the running becomes sustainable as we do not attach it to the stress of having to do but enjoying what we do as we achieve the goals
a process of enjoyment with results
ps.. we also don't try make up for what we have missed, so the 6 x 1 minute fast / slow was on this occasion not done, as we progress the dots begin connecting and the results occur