16-08-2015, 10:23 PM
Hi TheED,
Hope you are ok. Second week of cycle finished.
Day11 off
Day12 68m easy (I had to swap 5k test with easy)
Day13 5k test = 17:52 ââ¬â results attached. Iââ¬â¢ve planned to increase the peace for last two but forced headwind during the last kilometer ..
I have 10k race on 23.08 in Day20 .. so small modification will be needed. I am going to run:
Day14 40m easy (recovery)
Day15 10x400 R60s (3:15 peace)
Day16 40m easy
Day17 10km easy
Day18 off
Day19 30m + 6x1m/1mR (3:35 peace)
Day20 sub 36m race
PS I am going to race another 10k race on 05.09 (quite important one) so another modification will be needed ïÂÅ Do you suggest only 2 first weeks of your plan? (+ eventually 30m+6m? just before the race?)
Best regards
Kornel
Hope you are ok. Second week of cycle finished.
Day11 off
Day12 68m easy (I had to swap 5k test with easy)
Day13 5k test = 17:52 ââ¬â results attached. Iââ¬â¢ve planned to increase the peace for last two but forced headwind during the last kilometer ..
I have 10k race on 23.08 in Day20 .. so small modification will be needed. I am going to run:
Day14 40m easy (recovery)
Day15 10x400 R60s (3:15 peace)
Day16 40m easy
Day17 10km easy
Day18 off
Day19 30m + 6x1m/1mR (3:35 peace)
Day20 sub 36m race
PS I am going to race another 10k race on 05.09 (quite important one) so another modification will be needed ïÂÅ Do you suggest only 2 first weeks of your plan? (+ eventually 30m+6m? just before the race?)
Best regards
Kornel