Sub-45 Here I come.

Sub-45 Here I come.

TheEd
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#22

24-02-2009, 09:27 AM

bm .. the most important training sessions you will get in and that takes place from the 2000's and including the 1000's

once you get that in you are on the right platform and then we can juggle things around

The XC 5k can be done as you feel

and then towards the race .. the idea here is to simply look after yourself in this week

if you want you can do a 3 x 1k paced with 3 min easy in-between on the Thursday before racing on the Tuesday

the 1k paced is at 5 to 10 seconds faster than the pace you would want to race at the 10k

balance yourself and roll into the Tuesday by doing the sessions from the schedule in reverse from the Tuesday .. so Rest on Monday before event and fartlek on the Sunday .. 6 x 1 min at 10k pace with 1 minute easy .. don't run too fast here .. with experience you will better understand this session

Hope this makes sense?

TheEd

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Sub-45 Here I come. - by bmclough - 05-02-2009, 12:19 PM

Sub-45 Here I come. - by TheEd - 05-02-2009, 02:28 PM

Sub-45 Here I come. - by bmclough - 06-02-2009, 09:25 AM

Sub-45 Here I come. - by bmclough - 09-02-2009, 02:03 PM

Sub-45 Here I come. - by TheEd - 09-02-2009, 02:40 PM

Sub-45 Here I come. - by bmclough - 09-02-2009, 02:55 PM

Sub-45 Here I come. - by TheEd - 09-02-2009, 06:48 PM

Sub-45 Here I come. - by bmclough - 11-02-2009, 09:42 AM

Sub-45 Here I come. - by TheEd - 11-02-2009, 05:00 PM

Sub-45 Here I come. - by bmclough - 11-02-2009, 05:48 PM

Sub-45 Here I come. - by TheEd - 11-02-2009, 08:25 PM

Sub-45 Here I come. - by bmclough - 15-02-2009, 04:39 PM

Sub-45 Here I come. - by TheEd - 16-02-2009, 09:04 AM

Sub-45 Here I come. - by bmclough - 16-02-2009, 09:46 AM

Sub-45 Here I come. - by TheEd - 17-02-2009, 08:56 AM

Sub-45 Here I come. - by bmclough - 17-02-2009, 08:46 PM

Sub-45 Here I come. - by TheEd - 18-02-2009, 06:50 AM

Sub-45 Here I come. - by bmclough - 19-02-2009, 02:12 PM

Sub-45 Here I come. - by bmclough - 22-02-2009, 03:35 PM

Sub-45 Here I come. - by TheEd - 23-02-2009, 06:01 PM

Sub-45 Here I come. - by bmclough - 24-02-2009, 09:07 AM

Sub-45 Here I come. - by TheEd - 24-02-2009, 09:27 AM

Sub-45 Here I come. - by bmclough - 24-02-2009, 12:13 PM

Sub-45 Here I come. - by bmclough - 26-02-2009, 03:28 PM

Sub-45 Here I come. - by TheEd - 26-02-2009, 04:45 PM

Sub-45 Here I come. - by bmclough - 27-02-2009, 09:31 AM

Sub-45 Here I come. - by TheEd - 27-02-2009, 10:48 AM

Sub-45 Here I come. - by bmclough - 27-02-2009, 11:20 AM

Sub-45 Here I come. - by TheEd - 27-02-2009, 06:05 PM

Sub-45 Here I come. - by bmclough - 02-03-2009, 09:33 AM

Sub-45 Here I come. - by bmclough - 03-03-2009, 08:37 PM

Sub-45 Here I come. - by TheEd - 04-03-2009, 06:22 AM

Sub-45 Here I come. - by bmclough - 04-03-2009, 09:14 AM

Sub-45 Here I come. - by bmclough - 09-03-2009, 11:05 AM

Sub-45 Here I come. - by TheEd - 09-03-2009, 11:31 AM

Sub-45 Here I come. - by TheEd - 09-03-2009, 11:35 AM

Sub-45 Here I come. - by bmclough - 12-03-2009, 04:08 PM

Sub-45 Here I come. - by TheEd - 12-03-2009, 04:29 PM

Sub-45 Here I come. - by bmclough - 12-03-2009, 04:41 PM

Sub-45 Here I come. - by TheEd - 12-03-2009, 04:52 PM

Sub-45 Here I come. - by bmclough - 17-03-2009, 05:23 PM

Sub-45 Here I come. - by TheEd - 17-03-2009, 06:20 PM

Sub-45 Here I come. - by bmclough - 17-03-2009, 10:14 PM

Sub-45 Here I come. - by TheEd - 18-03-2009, 05:49 AM

Sub-45 Here I come. - by bmclough - 18-03-2009, 09:25 AM

Sub-45 Here I come. - by TheEd - 18-03-2009, 10:23 AM

Sub-45 Here I come. - by bmclough - 18-03-2009, 11:24 AM

Sub-45 Here I come. - by TheEd - 18-03-2009, 11:39 AM

Sub-45 Here I come. - by bmclough - 18-03-2009, 02:08 PM

Sub-45 Here I come. - by bmclough - 18-03-2009, 09:46 PM

Sub-45 Here I come. - by TheEd - 19-03-2009, 05:39 AM

Sub-45 Here I come. - by bmclough - 19-03-2009, 08:56 AM

Sub-45 Here I come. - by bmclough - 19-03-2009, 01:56 PM

Sub-45 Here I come. - by bmclough - 21-03-2009, 04:09 PM

Sub-45 Here I come. - by bmclough - 22-03-2009, 06:06 PM

Sub-45 Here I come. - by TheEd - 22-03-2009, 11:21 PM

Sub-45 Here I come. - by bmclough - 23-03-2009, 01:49 PM

Sub-45 Here I come. - by TheEd - 23-03-2009, 02:01 PM

Sub-45 Here I come. - by bmclough - 24-03-2009, 09:03 PM

Sub-45 Here I come. - by TheEd - 24-03-2009, 09:27 PM

Sub-45 Here I come. - by bmclough - 26-03-2009, 09:08 AM

Sub-45 Here I come. - by bmclough - 26-03-2009, 08:49 PM

Sub-45 Here I come. - by TheEd - 27-03-2009, 06:03 AM

Sub-45 Here I come. - by bmclough - 27-03-2009, 08:35 AM

Sub-45 Here I come. - by TheEd - 27-03-2009, 02:04 PM

Sub-45 Here I come. - by bmclough - 27-03-2009, 03:15 PM

Sub-45 Here I come. - by TheEd - 27-03-2009, 03:20 PM

Sub-45 Here I come. - by bmclough - 29-03-2009, 03:26 PM

Sub-45 Here I come. - by TheEd - 29-03-2009, 03:50 PM

Sub-45 Here I come. - by bmclough - 29-03-2009, 07:44 PM

Sub-45 Here I come. - by TheEd - 30-03-2009, 05:44 AM

Sub-45 Here I come. - by bmclough - 01-04-2009, 12:50 PM

Sub-45 Here I come. - by TheEd - 01-04-2009, 02:05 PM

Sub-45 Here I come. - by bmclough - 02-04-2009, 12:54 PM

Sub-45 Here I come. - by TheEd - 02-04-2009, 01:00 PM

Sub-45 Here I come. - by bmclough - 03-04-2009, 02:50 PM

Sub-45 Here I come. - by TheEd - 03-04-2009, 03:07 PM

Sub-45 Here I come. - by karirush - 03-04-2009, 03:48 PM

Sub-45 Here I come. - by bmclough - 06-04-2009, 08:31 AM

Sub-45 Here I come. - by TheEd - 06-04-2009, 08:54 AM

Sub-45 Here I come. - by bmclough - 06-04-2009, 11:38 AM

Sub-45 Here I come. - by TheEd - 06-04-2009, 11:44 AM

Sub-45 Here I come. - by bmclough - 06-04-2009, 01:25 PM

Sub-45 Here I come. - by TheEd - 06-04-2009, 01:52 PM

Sub-45 Here I come. - by bmclough - 10-04-2009, 04:57 PM

Sub-45 Here I come. - by TheEd - 10-04-2009, 08:39 PM

Sub-45 Here I come. - by bmclough - 13-04-2009, 01:47 PM

Sub-45 Here I come. - by TheEd - 13-04-2009, 02:46 PM

Sub-45 Here I come. - by bmclough - 14-04-2009, 04:16 PM

Sub-45 Here I come. - by TheEd - 14-04-2009, 04:33 PM

Sub-45 Here I come. - by bmclough - 15-04-2009, 10:46 AM

Sub-45 Here I come. - by TheEd - 15-04-2009, 11:06 AM

Sub-45 Here I come. - by bmclough - 16-04-2009, 08:32 PM

Sub-45 Here I come. - by TheEd - 17-04-2009, 04:57 AM

Sub-45 Here I come. - by bmclough - 17-04-2009, 07:58 AM

Sub-45 Here I come. - by TheEd - 17-04-2009, 08:11 AM

Sub-45 Here I come. - by bmclough - 17-04-2009, 08:40 AM

Sub-45 Here I come. - by TheEd - 17-04-2009, 09:05 AM

Sub-45 Here I come. - by bmclough - 17-04-2009, 09:09 AM

Sub-45 Here I come. - by TheEd - 17-04-2009, 09:37 AM

Sub-45 Here I come. - by bmclough - 18-04-2009, 05:50 PM

Sub-45 Here I come. - by TheEd - 18-04-2009, 07:22 PM

Sub-45 Here I come. - by bmclough - 20-04-2009, 09:08 AM

Sub-45 Here I come. - by TheEd - 20-04-2009, 06:57 PM

Sub-45 Here I come. - by bmclough - 20-04-2009, 07:52 PM

Sub-45 Here I come. - by TheEd - 21-04-2009, 04:58 AM

Sub-45 Here I come. - by bmclough - 21-04-2009, 08:36 AM

Sub-45 Here I come. - by bmclough - 21-04-2009, 12:35 PM

Sub-45 Here I come. - by TheEd - 21-04-2009, 03:05 PM

Sub-45 Here I come. - by bmclough - 22-04-2009, 08:12 AM

Sub-45 Here I come. - by TheEd - 22-04-2009, 10:45 AM

Sub-45 Here I come. - by bmclough - 22-04-2009, 12:10 PM

Sub-45 Here I come. - by bmclough - 22-04-2009, 08:23 PM

Sub-45 Here I come. - by TheEd - 22-04-2009, 08:36 PM

Sub-45 Here I come. - by bmclough - 23-04-2009, 02:45 PM

Sub-45 Here I come. - by bmclough - 28-04-2009, 08:23 AM

Sub-45 Here I come. - by TheEd - 28-04-2009, 09:45 AM

Sub-45 Here I come. - by bmclough - 28-04-2009, 12:24 PM

Sub-45 Here I come. - by bmclough - 05-05-2009, 01:01 PM

Sub-45 Here I come. - by TheEd - 06-05-2009, 05:34 AM

Sub-45 Here I come. - by bmclough - 06-05-2009, 07:36 AM

Sub-45 Here I come. - by bmclough - 07-05-2009, 08:59 AM

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