coming off base phase/when to up the pace.

[JonathanWardley]

Thanks ED,
I think the 2k reps also are taking shape also starting to feel good about the training will update with the1k reps up next regards jon.

[JonathanWardley]

Hi ED,
Been giving the training some though and as spoke of before feel it best that i do a 3 week build up now going to do an easy 1hour run tommorrow and roll through the build up cycle nice and easy and no stress regards jon.ps leave sunday morning for work 3 to 4 weeks.

[JonathanWardley]

Hi ED,
just to say I dropped in the 5k pace run this morning before I get off to work 17.15 again but had to work after Friday night drinking cider and eating too much. Well: there will be none of that now for the next 3 too 4 weeks so will get cracking on the build up tomorrow regards jon.

[JonathanWardley]

Hi ED,
just to say been ill a few days so just starting with easy runs again in the morning no point in pushing a body that is fighting illness regards jon.

[TheEd]

keep checking the morning pulse Jon

take it easy

TheEd

[JonathanWardley]

HI ED,
just wanted to say got back to normal now keeping it easy to complete the 3 week build up before going back on cycle and targeting a race or two april all for now regards jon.

[TheEd]

Great to hear things are moving in the right direction

onwards

TheEd

[JonathanWardley]

Hi ED,
Will run a 4k time trial friday to see where i am at feeling very tired so will go easy today and post a time regards jon.

[JonathanWardley]

Hi ED,
I ran the 4k time trial this morning very pleased with 12.55! How on earth i did that i dont know after sickness and easy running for 20 days.Well will await your thought now regards jon.

[TheEd]

we have to nurture natural ability, not kill it

Day 1 Tuesday .. light running over weekend

don't try to cram in running

nothing further than 1hr over weekend

then 5 x 2k session on Thursday

are you able to work out your pace from the

Program Tips

http://www.time-to-run.com/training/10k/programtips.htm

cheers and have a nice weekend

TheEd