25-08-2012, 06:22 AM
Hi Max and welcome to the forums
with your 4k time-trial of 16:12 and your PB of 42:15 it would be best if we were to set your paces for you according to current pace and the after the 1st cycle we can look at the progress
so your 2k pace to start with would be
4.15 to 4.10 per k = 8.30 to 8.20 with a Rest of 90 seconds inbetween
the 6 x 1000m session would be
3.55 to 4 minutes per k with a Rest of 60 seconds
these sessions build both 10k and 5k pacing and the short REST is most important
in the first cycle, recovery between sessions are most important, ideally you should have a base of running currently, what does your normal week look like currently?
over to you
TheEd
with your 4k time-trial of 16:12 and your PB of 42:15 it would be best if we were to set your paces for you according to current pace and the after the 1st cycle we can look at the progress
so your 2k pace to start with would be
4.15 to 4.10 per k = 8.30 to 8.20 with a Rest of 90 seconds inbetween
the 6 x 1000m session would be
3.55 to 4 minutes per k with a Rest of 60 seconds
these sessions build both 10k and 5k pacing and the short REST is most important
in the first cycle, recovery between sessions are most important, ideally you should have a base of running currently, what does your normal week look like currently?
over to you
TheEd