05-04-2016, 04:32 PM
firstly congrats on the new PB
things will get better with experience and learning to apply different aspects of your training to race day, this is all about becoming a runner
for your run down to your next event, which I take is Saturday week, yes?
easy days after the race
Thursday: 2 x 2k @ projected 10k pace with 2 to 3 minutes easy in-between, then 3 x 1k with 2 minutes rest pace 'only' 10 seconds per k faster than 2k pace .. do not run any faster, focus on controlling your pace and relaxing while still hitting the target. so your 2k pace will be 4.10 and your 1k pace will be 4 minutes per k
after the 2nd 1k, you can run the last 1k as you feel and as fast as you feel
Rest Day Friday, then Saturday a controlled 5k @ 4.10 per k
Sunday 1hr recovery then Monday Rest or swim
Tuesday: 3 x 5 minutes @ projected 10k race pace with 2 to 3 minutes easy
then the normal run down to the event
TheEd
ps.. do ask questions for clarity
things will get better with experience and learning to apply different aspects of your training to race day, this is all about becoming a runner
for your run down to your next event, which I take is Saturday week, yes?
easy days after the race
Thursday: 2 x 2k @ projected 10k pace with 2 to 3 minutes easy in-between, then 3 x 1k with 2 minutes rest pace 'only' 10 seconds per k faster than 2k pace .. do not run any faster, focus on controlling your pace and relaxing while still hitting the target. so your 2k pace will be 4.10 and your 1k pace will be 4 minutes per k
after the 2nd 1k, you can run the last 1k as you feel and as fast as you feel
Rest Day Friday, then Saturday a controlled 5k @ 4.10 per k
Sunday 1hr recovery then Monday Rest or swim
Tuesday: 3 x 5 minutes @ projected 10k race pace with 2 to 3 minutes easy
then the normal run down to the event
TheEd
ps.. do ask questions for clarity