19-06-2012, 04:15 PM
you switch to the program structure from the weekend .. so you would be on the sub 45 minute 10km schedule
http://www.time-to-run.com/training/10k/sub45.htm
though .. your long run will only be 1hr and as you feel .. the pulse can go up to 155bpm max .. this is in an attempt to keep you biomechanically sound
the 2 days in-between till the 6 x 1km session would be as you please .. a swim or and cycle according to how you feel
then Tuesday 6 x 1km
coming back to the path .. that is fine .. was concerned it was asphalt / tarmac .. this was in relation to the sore shins
make sure to look at the self treatment for shinsplints as well, please
so you should be fine till feedback and then to discuss the pace for Tuesday
enjoy
TheEd
ps.. Thursday was the 20 to 30 minutes as you feel or swim or cycle according to the shins etc
http://www.time-to-run.com/training/10k/sub45.htm
though .. your long run will only be 1hr and as you feel .. the pulse can go up to 155bpm max .. this is in an attempt to keep you biomechanically sound
the 2 days in-between till the 6 x 1km session would be as you please .. a swim or and cycle according to how you feel
then Tuesday 6 x 1km
coming back to the path .. that is fine .. was concerned it was asphalt / tarmac .. this was in relation to the sore shins
make sure to look at the self treatment for shinsplints as well, please
so you should be fine till feedback and then to discuss the pace for Tuesday
enjoy
TheEd
ps.. Thursday was the 20 to 30 minutes as you feel or swim or cycle according to the shins etc