16-08-2011, 07:13 AM
the easy runs should all be at a pace (especially in the early days) where it is comfortable and you are able to talk
one of the best things to do is to run with someone on these days who is at least 1 to 2 minutes slower than you and that you run at their pace .. this would help to keep things easy
as you develop the pace changes naturally
(we shall also see with time whether 140 bpm is your easy run measure, however I still need a little more data and especially the data from Thursday's 2k session)
Thursday: 5 x 2k at 3.45 to 3.50 per k for 7.30 to 7.40
no need to go quicker than this for the 1st 2k session .. please provide HR feedback
TheEd
ps.. if you are able to, keep the 30k run for every 3 weeks on the schedule .. normally the 1st weekend of the cycle is the best time to do this
one of the best things to do is to run with someone on these days who is at least 1 to 2 minutes slower than you and that you run at their pace .. this would help to keep things easy
as you develop the pace changes naturally
(we shall also see with time whether 140 bpm is your easy run measure, however I still need a little more data and especially the data from Thursday's 2k session)
Thursday: 5 x 2k at 3.45 to 3.50 per k for 7.30 to 7.40
no need to go quicker than this for the 1st 2k session .. please provide HR feedback
TheEd
ps.. if you are able to, keep the 30k run for every 3 weeks on the schedule .. normally the 1st weekend of the cycle is the best time to do this