28-11-2012, 11:33 AM
I must admit, I have been watching the weight goal as you put a date to it .. been most interesting seeing the fluctuations ( [SIZE="1"]which is normal[/SIZE] 
) and only because you set a date to the goal
re this:
5x2K @ 4.20-4.25 per km
6x1K @ 4.00-4.05 per km
5K paced @ 22.15mins-22.30mins
10x400m @3.50-3.55 per km (based on my 6x1K pace)
your target times are maybe a little quick .. so let me roll out the pace
5x2k 4.25 to 4.30 per k
then 10 seconds quicker for the 1k session
4.15 to 4.20 per k
400 session (we may change) .. this is again 10 seconds per k quicker
so 4.05 to 4.10 per k for 400m
98 seconds per 400m
how does this look?
TheEd
) and only because you set a date to the goal re this:
5x2K @ 4.20-4.25 per km
6x1K @ 4.00-4.05 per km
5K paced @ 22.15mins-22.30mins
10x400m @3.50-3.55 per km (based on my 6x1K pace)
your target times are maybe a little quick .. so let me roll out the pace
5x2k 4.25 to 4.30 per k
then 10 seconds quicker for the 1k session
4.15 to 4.20 per k
400 session (we may change) .. this is again 10 seconds per k quicker
so 4.05 to 4.10 per k for 400m
98 seconds per 400m
how does this look?
TheEd