02-01-2009, 10:20 AM
Hi werebayou and welcome
Please note on Day 03 and Day 08
these days are quality session days and involve sessions termed 'speedwork'
you would run the distance prescribed and then REST either 60 seconds or 90 seconds or 2 minutes as prescribed
these sessions would be harder than anything you have previously experienced and are the backbone to the program
the value of these sessions will be seen within a very short time, depending on adaptation
in explanation to your question
9 min 50 seconds equals the time for the 2k run .. 4 minutes 55 seconds pace for 1000m times 2 = 9 min 50
Day 08 .. 1000m in 4 minutes 45 seconds to 4 minutes 50 seconds per 1000m
if need be please ask for further clarification
You may also continue with your weight training however we strongly advise not to do any leg strengthening exercises the day before and after the quality sessions
also consider using the heart rate monitor for the quality sessions providing pulse range for the 2000m and for during the rest interval
from that feedback we can tell you your training range for easy runs etc which are very handy in avoiding injuries and 'sickies'
Till your reply
TheEd
Please note on Day 03 and Day 08
these days are quality session days and involve sessions termed 'speedwork'
you would run the distance prescribed and then REST either 60 seconds or 90 seconds or 2 minutes as prescribed
these sessions would be harder than anything you have previously experienced and are the backbone to the program
the value of these sessions will be seen within a very short time, depending on adaptation
in explanation to your question
9 min 50 seconds equals the time for the 2k run .. 4 minutes 55 seconds pace for 1000m times 2 = 9 min 50
Day 08 .. 1000m in 4 minutes 45 seconds to 4 minutes 50 seconds per 1000m
if need be please ask for further clarification
You may also continue with your weight training however we strongly advise not to do any leg strengthening exercises the day before and after the quality sessions
also consider using the heart rate monitor for the quality sessions providing pulse range for the 2000m and for during the rest interval
from that feedback we can tell you your training range for easy runs etc which are very handy in avoiding injuries and 'sickies'
Till your reply
TheEd