05-10-2013, 05:31 PM
Hi Bentom, thanks for the feedback
you seem to be able to get a decent higher rate for your pulse
for the first cycle we will look at having you on the sub 50 minute 10k program to start and then after 3 weeks we will move you onto the sub 45 minute 10k schedule
we will also work on your form and other aspects as we develop further, we will keep things simple at first without making too many changes will introducing you to the rhythm of the training cycles
next week Tuesday can be Day 1 .. you can run 60 minutes at a relaxed pace, see if you able to keep your pace under 150 bpm .. see if you able to provide us with your pace for your easy run
Thursday is 3 x 2k @ the following pace .. 4.40 to 4.45 per k for 2k = 9.20 to 9.30 with Rest 90 seconds to 2 minutes
please provide feedback
TheEd
ps.. will chat further about your stride etc at a later stage, however for now keep the old man shuffle as it avoids injuries
you seem to be able to get a decent higher rate for your pulse
for the first cycle we will look at having you on the sub 50 minute 10k program to start and then after 3 weeks we will move you onto the sub 45 minute 10k schedule
we will also work on your form and other aspects as we develop further, we will keep things simple at first without making too many changes will introducing you to the rhythm of the training cycles
next week Tuesday can be Day 1 .. you can run 60 minutes at a relaxed pace, see if you able to keep your pace under 150 bpm .. see if you able to provide us with your pace for your easy run
Thursday is 3 x 2k @ the following pace .. 4.40 to 4.45 per k for 2k = 9.20 to 9.30 with Rest 90 seconds to 2 minutes
please provide feedback
TheEd
ps.. will chat further about your stride etc at a later stage, however for now keep the old man shuffle as it avoids injuries