Sub 45 by Nov 18th

Sub 45 by Nov 18th

TheEd
Offline

Administrator

Posts: 9,915
Threads: 715
Joined: Dec 2007

#31

28-11-2012, 08:49 AM

roll down towards the event .. on Thursday do an easy 20 to 30 minutes with the last 10 minutes slightly faster, so you finish feeling fast

Friday 6 x 1 minute fast / slow .. the 1 minute fast is at anticipated 10k race pace for 1 minute then 1 minute easy in-between .. (fartlek session)

Rest Saturday ..

does this look good?

regarding the race .. start an even pace (the average per km that you would like to run the race in) then work to maintain that pace for as long as possible, from 7km onwards it is very much about concentration and maintaining the effort while getting tired

all the best

TheEd

« Next Oldest | Next Newest »

Users browsing this thread: 2 Guest(s)

Messages In This Thread

Sub 45 by Nov 18th - by raven_bc - 01-11-2012, 01:55 PM

Sub 45 by Nov 18th - by raven_bc - 02-11-2012, 01:12 AM

Sub 45 by Nov 18th - by TheEd - 02-11-2012, 06:43 AM

Sub 45 by Nov 18th - by raven_bc - 02-11-2012, 01:00 PM

Sub 45 by Nov 18th - by raven_bc - 15-11-2012, 12:51 PM

Sub 45 by Nov 18th - by TheEd - 15-11-2012, 05:14 PM

Sub 45 by Nov 18th - by raven_bc - 15-11-2012, 06:09 PM

Sub 45 by Nov 18th - by TheEd - 16-11-2012, 03:23 PM

Sub 45 by Nov 18th - by raven_bc - 20-11-2012, 01:12 PM

Sub 45 by Nov 18th - by TheEd - 20-11-2012, 01:35 PM

Sub 45 by Nov 18th - by raven_bc - 20-11-2012, 02:15 PM

Sub 45 by Nov 18th - by TheEd - 20-11-2012, 02:37 PM

Sub 45 by Nov 18th - by raven_bc - 20-11-2012, 02:56 PM

Sub 45 by Nov 18th - by TheEd - 21-11-2012, 08:44 AM

Sub 45 by Nov 18th - by raven_bc - 24-11-2012, 04:05 PM

Sub 45 by Nov 18th - by TheEd - 25-11-2012, 08:13 AM

Sub 45 by Nov 18th - by raven_bc - 26-11-2012, 02:39 PM

Sub 45 by Nov 18th - by raven_bc - 27-11-2012, 06:13 PM

Sub 45 by Nov 18th - by TheEd - 28-11-2012, 08:49 AM

Sub 45 by Nov 18th - by raven_bc - 28-11-2012, 01:49 PM

Sub 45 by Nov 18th - by TheEd - 01-12-2012, 10:56 AM

Sub 45 by Nov 18th - by raven_bc - 02-12-2012, 06:40 PM

Sub 45 by Nov 18th - by TheEd - 03-12-2012, 07:17 PM

Sub 45 by Nov 18th - by raven_bc - 11-12-2012, 12:12 AM

Sub 45 by Nov 18th - by TheEd - 11-12-2012, 08:35 AM

Sub 45 by Nov 18th - by raven_bc - 11-12-2012, 03:51 PM

Sub 45 by Nov 18th - by TheEd - 11-12-2012, 04:11 PM

Sub 45 by Nov 18th - by raven_bc - 11-12-2012, 04:28 PM

Sub 45 by Nov 18th - by TheEd - 13-12-2012, 08:15 AM

Sub 45 by Nov 18th - by raven_bc - 05-11-2012, 12:23 PM

Sub 45 by Nov 18th - by TheEd - 05-11-2012, 04:20 PM

Sub 45 by Nov 18th - by raven_bc - 06-11-2012, 12:45 PM

Sub 45 by Nov 18th - by TheEd - 06-11-2012, 01:13 PM

Sub 45 by Nov 18th - by raven_bc - 06-11-2012, 01:53 PM

Sub 45 by Nov 18th - by TheEd - 06-11-2012, 03:45 PM

Sub 45 by Nov 18th - by raven_bc - 10-11-2012, 05:45 PM

Sub 45 by Nov 18th - by TheEd - 10-11-2012, 05:55 PM

Sub 45 by Nov 18th - by raven_bc - 10-11-2012, 06:22 PM

Sub 45 by Nov 18th - by TheEd - 10-11-2012, 06:31 PM

Sub 45 by Nov 18th - by raven_bc - 10-11-2012, 06:51 PM

Sub 45 by Nov 18th - by TheEd - 10-11-2012, 06:55 PM

Forum Jump: