31-12-2016, 07:39 AM
gerson, take a look at 10k ProgramTips
http://www.time-to-run.com/training/10k/programtips.htm
so that you are able to work out your own personal pace for the 2k and 1k sessions
you can introduce cycling after Day8 and consider putting the strength training in on Day10 onwards, according to how it fits in with your routine
add cycling accordingly but for the first 3 week cycle, consider spinning only
hope this fits in accordingly
TheEd
http://www.time-to-run.com/training/10k/programtips.htm
so that you are able to work out your own personal pace for the 2k and 1k sessions
you can introduce cycling after Day8 and consider putting the strength training in on Day10 onwards, according to how it fits in with your routine
add cycling accordingly but for the first 3 week cycle, consider spinning only
hope this fits in accordingly
TheEd