27-01-2011, 02:37 PM
lassen, the program is a 3 week cycle and if you provide feedback here, I shall revamp it according to your improvement, so that everything is progressive to your needs
after 3 weeks you repeat the cycle but with changes according of pace where necessary
your current 2k and 1k pace give n above
so: 5 x 2k in 7.30 7.40 Rest 90 seconds = 3.45 to 3.50 per k
1k session: 6 x 1000m in 3.35 to 3.40 per k with Rest 60 seconds in-between
could speed up for the next cycle but that depends on the feedback
Cheers
TheEd
after 3 weeks you repeat the cycle but with changes according of pace where necessary
your current 2k and 1k pace give n above
so: 5 x 2k in 7.30 7.40 Rest 90 seconds = 3.45 to 3.50 per k
1k session: 6 x 1000m in 3.35 to 3.40 per k with Rest 60 seconds in-between
could speed up for the next cycle but that depends on the feedback
Cheers
TheEd