21-10-2011, 07:48 AM
Hi there Mark,
you can look to use the sub 45 minute 10k schedule however we shall change the pace of the 2000m session to suit your current level
you can consider doing the 2k session over the weekend, skip the long run (only consider a light run Sunday or Monday) and then the 1k session Tuesday and you should be on the routine
the 2000m session will start at 4.35 to 4.40 per k - total = 9.10 to 9.20
the 1k session will be 10 seconds per k quicker - 4.25 to 4.20
Please ask for further clarity, if needed
TheEd
you can look to use the sub 45 minute 10k schedule however we shall change the pace of the 2000m session to suit your current level
you can consider doing the 2k session over the weekend, skip the long run (only consider a light run Sunday or Monday) and then the 1k session Tuesday and you should be on the routine
the 2000m session will start at 4.35 to 4.40 per k - total = 9.10 to 9.20
the 1k session will be 10 seconds per k quicker - 4.25 to 4.20
Please ask for further clarity, if needed
TheEd