02-07-2012, 12:41 PM
Hi splurk .. as a quick shoot back .. here is a light warm up routine
http://www.time-to-run.com/beginners/warmup.htm
OK .. let's get the first cycle rolling
Tuesday is Day 1 and Thursday is Day 3 = 5 x 2k
keep the pace for the 2k session at 4.05 per k to keep it on the safe side
8.10 per 2k
the session will no doubt still be tough
maybe consider having a day off on Wednesday to ease into things after the weekend's 10k
Tuesday reduce to under an hour run to 30 to 40 minutes
please ask questions if need be
TheEd
http://www.time-to-run.com/beginners/warmup.htm
OK .. let's get the first cycle rolling
Tuesday is Day 1 and Thursday is Day 3 = 5 x 2k
keep the pace for the 2k session at 4.05 per k to keep it on the safe side
8.10 per 2k
the session will no doubt still be tough
maybe consider having a day off on Wednesday to ease into things after the weekend's 10k
Tuesday reduce to under an hour run to 30 to 40 minutes
please ask questions if need be
TheEd