27-11-2011, 09:52 PM
Hi Paulo and welcome to the forums
your best development of running off the bike is through the practise of doing this as a session
as for your 10k training .. if you only achieving 4:30 per k then it would be best to start with the sub 45 minute 10k program and progress towards the sub 40 minute 10k schedule
there is a new section for the future triathlon and duathlon advice
let's hope you able to achieve something form all of this
TheEd
your best development of running off the bike is through the practise of doing this as a session
as for your 10k training .. if you only achieving 4:30 per k then it would be best to start with the sub 45 minute 10k program and progress towards the sub 40 minute 10k schedule
there is a new section for the future triathlon and duathlon advice
let's hope you able to achieve something form all of this
TheEd