03-11-2013, 10:16 AM
good to see you keeping the heart rate low on the long run, as you develop your pace will be quicker at the same pulse
onwards
you can have an alternative recovery today, swim or light walk
Monday: light easy running
Tuesday: start 1k session at 4.10 per k and see how you feel
cheers
TheEd
ps.. you can do strength after Day 8 .. do not consider strength between Day 3 and Day 8 until you adapt to the program. Do not do strength work in week 3 after Wednesday
onwards
you can have an alternative recovery today, swim or light walk
Monday: light easy running
Tuesday: start 1k session at 4.10 per k and see how you feel
cheers
TheEd
ps.. you can do strength after Day 8 .. do not consider strength between Day 3 and Day 8 until you adapt to the program. Do not do strength work in week 3 after Wednesday