27-04-2011, 08:43 AM
Robin, hopefully you have not run today yet
if you have not then do 5 x 1k today at 3.40 per k with a 2 minute Rest
the Rest is longer to give you sufficient recovery
then Thursday Rest and race Friday
Saturday you can go for an easy 1hr and then Sunday a 90 minute run
Monday take a Rest day and Tuesday do
3 x 1600m at 5 seconds faster than anticipated 10k race pace with a 3 minute rest in-between
Wednesday an easy 1hr
and Thursday the warm up then 6 x 1 minute fast with 1 minute slow at anticipated race pace for Saturday .. this session should have you feeling ready to race, it is not a hard session
Friday Rest
Saturday Race
Please ask further questions if necessary and let's see when we can get together
TheEd
if you have not then do 5 x 1k today at 3.40 per k with a 2 minute Rest
the Rest is longer to give you sufficient recovery
then Thursday Rest and race Friday
Saturday you can go for an easy 1hr and then Sunday a 90 minute run
Monday take a Rest day and Tuesday do
3 x 1600m at 5 seconds faster than anticipated 10k race pace with a 3 minute rest in-between
Wednesday an easy 1hr
and Thursday the warm up then 6 x 1 minute fast with 1 minute slow at anticipated race pace for Saturday .. this session should have you feeling ready to race, it is not a hard session
Friday Rest
Saturday Race
Please ask further questions if necessary and let's see when we can get together
TheEd