sub 20 min 5k

sub 20 min 5k

TheEd
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#18

01-05-2012, 08:01 AM

Wednesday warm up then

6 x 600m Rest 2 minutes

pace for 600m = 2 minutes 18 (3.50 per k)

Thursday can be active rest such as a walk

Friday - 25 minutes @ 65% effort

Sat - Rest

Sunday - long run .. the intention is to build this up to 1hr

you say you used to 45 minutes, so if you up to it, run 45 minutes easy & relaxed

Monday Rest

Tuesday we will look towards a quality session

enjoy

TheEd
ps.. any questions?

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Messages In This Thread

sub 20 min 5k - by Bleary7 - 16-04-2012, 07:35 PM

sub 20 min 5k - by TheEd - 16-04-2012, 07:50 PM

sub 20 min 5k - by Bleary7 - 16-04-2012, 08:40 PM

sub 20 min 5k - by TheEd - 16-04-2012, 08:46 PM

sub 20 min 5k - by Bleary7 - 20-04-2012, 04:11 AM

sub 20 min 5k - by TheEd - 20-04-2012, 10:47 AM

sub 20 min 5k - by Bleary7 - 21-04-2012, 06:26 PM

sub 20 min 5k - by TheEd - 22-04-2012, 09:22 AM

sub 20 min 5k - by Bleary7 - 24-04-2012, 05:27 PM

sub 20 min 5k - by TheEd - 24-04-2012, 09:34 PM

sub 20 min 5k - by Bleary7 - 25-04-2012, 08:39 PM

sub 20 min 5k - by TheEd - 25-04-2012, 09:46 PM

sub 20 min 5k - by Bleary7 - 28-04-2012, 11:01 PM

sub 20 min 5k - by TheEd - 29-04-2012, 07:08 AM

sub 20 min 5k - by Bleary7 - 29-04-2012, 09:04 PM

sub 20 min 5k - by TheEd - 30-04-2012, 12:19 PM

sub 20 min 5k - by Bleary7 - 01-05-2012, 06:08 AM

sub 20 min 5k - by TheEd - 01-05-2012, 08:01 AM

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