03-03-2013, 04:41 PM
Right, so the third and final cycle is almost upon us... I'm leaving the last few days blank so we can fiddle to make everything fit then 
How do the speeds for the track sessions look? I've taken the improvement between the first and second cycles for the 2K's and then built everything around this as with your suggestions before. The 400s seem a bit slow (as I was around 1:25 last cycle), but is this because of how close they are to the race?
Sub 40 10K - Third Cycle
5th 70min Easy
6th 60min Easy
7th 5x2k R90 - Aim: 39:25/10K (3:56/KM)
8th Rest
9th 2 hours to 25KM Easy
10th 60min Easy
11th 60min Easy
12th 6x1k R60 - Aim: 3:46/KM
13th 60min Easy
14th 60min Easy
15th Rest
16th 5K paced run ââ¬â 19:10 - 20:00
17th 60min Easy
18th 60min Easy
19th 10 x 400m R60 - Aim: 1:26/400M
20th TBC
21st TBC
22nd TBC
23rd TBC
24th Race day - Hastings Half Marathon
How do the speeds for the track sessions look? I've taken the improvement between the first and second cycles for the 2K's and then built everything around this as with your suggestions before. The 400s seem a bit slow (as I was around 1:25 last cycle), but is this because of how close they are to the race?
Sub 40 10K - Third Cycle
5th 70min Easy
6th 60min Easy
7th 5x2k R90 - Aim: 39:25/10K (3:56/KM)
8th Rest
9th 2 hours to 25KM Easy
10th 60min Easy
11th 60min Easy
12th 6x1k R60 - Aim: 3:46/KM
13th 60min Easy
14th 60min Easy
15th Rest
16th 5K paced run ââ¬â 19:10 - 20:00
17th 60min Easy
18th 60min Easy
19th 10 x 400m R60 - Aim: 1:26/400M
20th TBC
21st TBC
22nd TBC
23rd TBC
24th Race day - Hastings Half Marathon