Sub 35:00 10km

[TheEd]

Hi Ntuti, congrats on the 5k, in truth I have you penciled in for certain times and so your time is not unexpected, if you want to see what I think you capable of look at this thread

http://www.time-to-run.com/forums/showthread.php?t=2974

and see that I expect the same times from you

now coming to your question about aerobic runs and recovery, and your adaptation and the 'how long' it takes

your increased aerobic runs in that short build-up would be of major benefit to you, the am runs would assist in improving circulation and easing off the fatigue of the muscles. The length of time it takes to adapt differs from one individual to the other

from a (so-called) scientific perspective it is considered that aerobic runs improve deep capillary density and development in the leg muscles, and with this development is the better transportation of blood which is linked to better oxygen consumption. I have tried to keep it short and more towards a 'laymans' perspective

though, while typing, I did get carried away wiring, and have removed that and will consider a future article. I hope this is suffice for now

TheEd