15-04-2013, 05:01 PM
Hi Albert, consider switching the session to the following:
3 x 1600m @ projected 10k pace with 2 to 3 minutes in-between
doing the 400m session will have no value at this time and may even break you down, placing unnecessary stress on your calf muscles
and to be honest, the 5 x 2k session is aimed at speed endurance
there is no need to venture towards the anaerobic unless you were racing 1500 to 5000m specifically
the program does take you towards 5k pace sessions via the 6 x 1k
if you run wisely and have 'luck' thrown in there should be no need to race above your LT
steady / even paced running with a faster last km should do the trick
also remember that by coming off the marathon and going too quickly in the early km's can be a massive disadvantage
hopefully this helps .. keep the runs steady and maybe consider dropping the cycling at least 2 days before the 10k races
what are your thoughts?
TheEd
3 x 1600m @ projected 10k pace with 2 to 3 minutes in-between
doing the 400m session will have no value at this time and may even break you down, placing unnecessary stress on your calf muscles
and to be honest, the 5 x 2k session is aimed at speed endurance
there is no need to venture towards the anaerobic unless you were racing 1500 to 5000m specifically
the program does take you towards 5k pace sessions via the 6 x 1k
if you run wisely and have 'luck' thrown in there should be no need to race above your LT
steady / even paced running with a faster last km should do the trick
also remember that by coming off the marathon and going too quickly in the early km's can be a massive disadvantage
hopefully this helps .. keep the runs steady and maybe consider dropping the cycling at least 2 days before the 10k races
what are your thoughts?
TheEd