23-01-2009, 03:48 PM
Not to hassle
the first 3 week cycle is normally an adaptation cycle and the idea is to get that one 'under your belt' (so to say)
once we have completed the 1st cycle we change the pace for the sessions accordingly
start on the sub 40 minute 10k training program with the following pace for the sessions - 2000 & 1000 ... we can discuss the 400m pace closer to the day
2000's 4.10 to 4.15 per k .. total time 8.20 to 8.30
1000's 4.00 to 4.05 per k
reduce the long run on the first Sunday by 20% and then after the 1000's we discuss the length of the next Sunday's run
Please note, we must be cautious not to overdo things at the start and feedback is necessary particularly if you feel any niggles etc
we will get there and maybe during the 2000's you will wish to have started at a slower pace
and no matter what you need to finish the session no matter how slow you become
for the weekend easy running 30 to 60 minutes at a very relaxed effort
Tuesday Day 1
any feedback enjoyed
Thanks
TheEd
the first 3 week cycle is normally an adaptation cycle and the idea is to get that one 'under your belt' (so to say)
once we have completed the 1st cycle we change the pace for the sessions accordingly
start on the sub 40 minute 10k training program with the following pace for the sessions - 2000 & 1000 ... we can discuss the 400m pace closer to the day
2000's 4.10 to 4.15 per k .. total time 8.20 to 8.30
1000's 4.00 to 4.05 per k
reduce the long run on the first Sunday by 20% and then after the 1000's we discuss the length of the next Sunday's run
Please note, we must be cautious not to overdo things at the start and feedback is necessary particularly if you feel any niggles etc
we will get there and maybe during the 2000's you will wish to have started at a slower pace
and no matter what you need to finish the session no matter how slow you becomefor the weekend easy running 30 to 60 minutes at a very relaxed effort
Tuesday Day 1
any feedback enjoyed
Thanks
TheEd