Sub 35:00 10km

[TheEd]

Hi Ntutu, first off, when you train at the track again and you see Mapaseka's coach, Lungi, ask whether you can train at the same time as them and mention that Gavin has asked.

then to your questions:

1. yes, having a tester is important, as you learn the rhythm of the training cycles to race on schedule. Also note, this program actually allows you to race up to 21k as well, with a few tweaks, that is.

2. Once you have been on the program for a few cycles, and we have learned more about you, then the program can be very flexible

all the best

TheEd