09-03-2012, 11:50 AM
Hi Kai and welcome to the forums .. apologies for not seeing this earlier
first off we recommend a full recovery (which you have mentioned) after your marathon and then you can roll straight towards a 10k program according to the time you run in a 4k time-trial
you will be able to maintain your long run distance on the first weekend of the program and can maintain the long run accordingly, depending on the distance you are used to
we can play around with getting the balance right while you adapt to the program. If you have read you will note that the 5 x 2k session is the 'crux' of the program.
over to you
TheEd
first off we recommend a full recovery (which you have mentioned) after your marathon and then you can roll straight towards a 10k program according to the time you run in a 4k time-trial
you will be able to maintain your long run distance on the first weekend of the program and can maintain the long run accordingly, depending on the distance you are used to
we can play around with getting the balance right while you adapt to the program. If you have read you will note that the 5 x 2k session is the 'crux' of the program.
over to you
TheEd