21-07-2011, 05:52 AM
:wow: Staffan and welcome to the forums
your feedback is excellent
first off from the feedback shown there are points that stick out .. you may have the speed to achieve sub 40 minutes for 10km but you certainly do not have the speed endurance .. speed endurance is the one factor which allows you to maintain pace in achieving sub 40
your 2k session is your marker for your 10k race pace and currently you failing to achieve 5 x 2k in sub 4 minutes per k .. note this so that you are not too hard on yourself and your development
your 1k session underlines your ability to be able to run fast enough BUT your 2k session tells you where you are.
The heat plays a major role in performance and so will definitely effect the result .. see Training and Competition in Warm Conditions
also see Collapse in the heat by Doctor Andrew Bosch
as for not running faster in the 400m .. the reason for this is the main sessions are at 10k - 5k and 3k pace .. each session is 10 seconds per k quicker and to run faster in the 400m's is not necessary as the schedule is balanced in a way to get you ready to run a race after 3 weeks and not to break you down when it comes to the 400m session.
from Day3 to Day8 the sessions are the most important
Please ask further questions and hopefully by running closer to sub 8 minutes for the 2k session you will achieve your goal in August
onwards and forwards
TheEd
:yes: :jive:
your feedback is excellent
first off from the feedback shown there are points that stick out .. you may have the speed to achieve sub 40 minutes for 10km but you certainly do not have the speed endurance .. speed endurance is the one factor which allows you to maintain pace in achieving sub 40
your 2k session is your marker for your 10k race pace and currently you failing to achieve 5 x 2k in sub 4 minutes per k .. note this so that you are not too hard on yourself and your development
your 1k session underlines your ability to be able to run fast enough BUT your 2k session tells you where you are.
The heat plays a major role in performance and so will definitely effect the result .. see Training and Competition in Warm Conditions
also see Collapse in the heat by Doctor Andrew Bosch
as for not running faster in the 400m .. the reason for this is the main sessions are at 10k - 5k and 3k pace .. each session is 10 seconds per k quicker and to run faster in the 400m's is not necessary as the schedule is balanced in a way to get you ready to run a race after 3 weeks and not to break you down when it comes to the 400m session.
from Day3 to Day8 the sessions are the most important
Please ask further questions and hopefully by running closer to sub 8 minutes for the 2k session you will achieve your goal in August
onwards and forwards
TheEd
:yes: :jive: