31-01-2017, 04:31 AM
Hi ed,
Thursday- Rest
Friday - 1hr steady on the bike followed by core/light weights
Saturday- 5km Tempo
1)4:10 2)4:12 3)4:13 4)4:11 5)4:07
Total 20:53
Run felt hard enough that I think a 4:15-4:20 avg is probably realistic for the 10km race
Sunday- Core/exercises
Monday 10 x 400m 60rest. Aiming for 92secs 3:50 pace
(88,89,92,90,90,90,90,87,90,78)
These felt quite comfortable except for the last one where I ignored the watch.
Plan for the rest of the week
Tuesday- swim
Wednesday - football
Thursday - rest day
Friday - 30 mins inc 6 x 1 min race pace
Saturday- 10km race
Thursday- Rest
Friday - 1hr steady on the bike followed by core/light weights
Saturday- 5km Tempo
1)4:10 2)4:12 3)4:13 4)4:11 5)4:07
Total 20:53
Run felt hard enough that I think a 4:15-4:20 avg is probably realistic for the 10km race
Sunday- Core/exercises
Monday 10 x 400m 60rest. Aiming for 92secs 3:50 pace
(88,89,92,90,90,90,90,87,90,78)
These felt quite comfortable except for the last one where I ignored the watch.
Plan for the rest of the week
Tuesday- swim
Wednesday - football
Thursday - rest day
Friday - 30 mins inc 6 x 1 min race pace
Saturday- 10km race