23-06-2015, 04:37 PM
Hi Paddy and welcome to the forums
great to see your 4k time-trial time and your other feedback and data you have supplied
here is the pace for your first 2k session:
3 x 2k @ 5.25 per k to 5.30 for a total time of 10.50 to 11 minutes per 2k
your 1k session will be 10 seconds per k quicker so:
1k @ 5.15 to 5.20 per k
highly recommens to work on pace judgement to start more than trying to run the times set. Give yourself leeway and while running see different 'markers' on the course you are running on
so you know where to be at each point of the course
this will develop your pace judgement and help your development
over to you
TheEd
ps.. we shall also change the sessions you do for the easy run, so only consider a 20 minute walk / jog tomorrow before the 2k session. The weekend long run reduce to 1hr. The idea is to stay fresh and enjoy the running while developing
great to see your 4k time-trial time and your other feedback and data you have supplied
here is the pace for your first 2k session:
3 x 2k @ 5.25 per k to 5.30 for a total time of 10.50 to 11 minutes per 2k
your 1k session will be 10 seconds per k quicker so:
1k @ 5.15 to 5.20 per k
highly recommens to work on pace judgement to start more than trying to run the times set. Give yourself leeway and while running see different 'markers' on the course you are running on
so you know where to be at each point of the course
this will develop your pace judgement and help your development
over to you
TheEd
ps.. we shall also change the sessions you do for the easy run, so only consider a 20 minute walk / jog tomorrow before the 2k session. The weekend long run reduce to 1hr. The idea is to stay fresh and enjoy the running while developing