25-05-2009, 04:49 PM
CanRunr, you are certainly an interesting runner and I believe you have a strong future as a runner
the mere fact that 16:15 was a PB for 5km shows that there is a great deal to work with and I am certainly willing and able to provide advice in an attempt for you to improve and realise your ability
Consider the Rest period and then the Build up and if 3000 and 5000m racing is your aim then we shall reconstruct the 10k program to achieve the 3000/5000m racing results
this is indeed very achievable as you are more or less used to the cycle nature of the program
3 athletes, 2 training on the 10k schedule and 1 on a revamped 10k schedule, all ran around 8:06 for 3000m on the format, the latter achieved a 8:38 3000m steeplechase PB, so the framework is there.
obviously the athletes were at a higher level however I mention this to show what has been achieved
Enjoy your break and the build-up
TheEd
ps.. when coming to weight/strength work, avoid leg strengthening on quality days and long run days .. hope this helps
the mere fact that 16:15 was a PB for 5km shows that there is a great deal to work with and I am certainly willing and able to provide advice in an attempt for you to improve and realise your ability
Consider the Rest period and then the Build up and if 3000 and 5000m racing is your aim then we shall reconstruct the 10k program to achieve the 3000/5000m racing results
this is indeed very achievable as you are more or less used to the cycle nature of the program
3 athletes, 2 training on the 10k schedule and 1 on a revamped 10k schedule, all ran around 8:06 for 3000m on the format, the latter achieved a 8:38 3000m steeplechase PB, so the framework is there.
obviously the athletes were at a higher level however I mention this to show what has been achieved
Enjoy your break and the build-up
TheEd
ps.. when coming to weight/strength work, avoid leg strengthening on quality days and long run days .. hope this helps