10-04-2013, 01:56 PM
Hi NordicRunner and welcome to the forums
lots of nice info .. excellent .. I understood the skiing straight away (wife is Finnish) .. to be honest, I wish more of the Nordic members would consider doing cross country skiing during winter because the 'aerobic' benefits are great and a fantastic background for running .. well, you should know this because of Ingrid Kristiansen and Grete Waitz both had a cross country skiing background
if you were able to do the 5 x 2k session with 90 second Rest in 7 minutes 50 then you well on your way .. what did you do for the full session there
Your questions:
1. Is it ok with my background to try to follow the sub 40 program for this race?
A. your reply to my 2k question will certainly determine this
2. Is it imperative to do a 4k time trial? I have now "officially" started on the program (first day being yesterday...).
A. for now we can let it go however the 4k time-trial is a very good marker for the future and we can assess exactly where you are and provide 'your' data accordingly
3. How easy are the easy runs meant to be? Does easy allways mean the same?
A. for now yes, the easier the better, as you develop we shall be able to provide pace or Heart rate levels accordingly
4. And how would you recommend to combine some strenght training into the cycle? My guess is it should be together with (in front or after) the easy runs, and keep the rest day as a true rest day?
A. to start with, on this cycle we wouldn't recommend doing any strength training however you can slot such training into the program after the race during the 2nd week of the 3 week cycle, we can chat more about this in the future
5. I have also looked at some other programs who seems to focus more on shorter intervalls (like 8X200 meters). Are such short intervalls not relevant for developing a better 10 k capacity in your opinion?
A. these programs were devised specifically to be able to race from 5k up to and including the half marathon and was therefore not necessary to go down to doing the 200m session .. our athletes in the past would do a 1500m session off the format however none of the online 'users' race track
Hopefully this answers things adequately, if needed do ask further questions
enjoy
TheEd
lots of nice info .. excellent .. I understood the skiing straight away (wife is Finnish) .. to be honest, I wish more of the Nordic members would consider doing cross country skiing during winter because the 'aerobic' benefits are great and a fantastic background for running .. well, you should know this because of Ingrid Kristiansen and Grete Waitz both had a cross country skiing background
if you were able to do the 5 x 2k session with 90 second Rest in 7 minutes 50 then you well on your way .. what did you do for the full session there
Your questions:
1. Is it ok with my background to try to follow the sub 40 program for this race?
A. your reply to my 2k question will certainly determine this
2. Is it imperative to do a 4k time trial? I have now "officially" started on the program (first day being yesterday...).
A. for now we can let it go however the 4k time-trial is a very good marker for the future and we can assess exactly where you are and provide 'your' data accordingly
3. How easy are the easy runs meant to be? Does easy allways mean the same?
A. for now yes, the easier the better, as you develop we shall be able to provide pace or Heart rate levels accordingly
4. And how would you recommend to combine some strenght training into the cycle? My guess is it should be together with (in front or after) the easy runs, and keep the rest day as a true rest day?
A. to start with, on this cycle we wouldn't recommend doing any strength training however you can slot such training into the program after the race during the 2nd week of the 3 week cycle, we can chat more about this in the future
5. I have also looked at some other programs who seems to focus more on shorter intervalls (like 8X200 meters). Are such short intervalls not relevant for developing a better 10 k capacity in your opinion?
A. these programs were devised specifically to be able to race from 5k up to and including the half marathon and was therefore not necessary to go down to doing the 200m session .. our athletes in the past would do a 1500m session off the format however none of the online 'users' race track
Hopefully this answers things adequately, if needed do ask further questions
enjoy
TheEd