05-06-2017, 08:03 AM
nice going O
the extra seconds per km will come off naturally as you develop further.
natural progression with the programs
training this week
Tues: 1hr to 75 minutes as you feel, relaxed / recovery
Wed: 20 to 30 minutes
Thurs: 2k @ 4.10 to 4.15 per k then Rest 90 seconds followed by 2 x 1k @ 4.05 per k with 60 second Rest in-between, then 2 to 3 minutes and then 1k as you feel. Faster but controlled
Saturday: 20 minutes paced but controlled
Sunday: normal run from program - up to 1hr
Mon: 20 to 30 minutes recovery
Tues: 3 x 5 minutes @ projected race pace with 2 to 3 minutes jogging in-between
then run down to event as normal for week 3 of cycle
enjoy
TheEd
the extra seconds per km will come off naturally as you develop further.
natural progression with the programs
training this week
Tues: 1hr to 75 minutes as you feel, relaxed / recovery
Wed: 20 to 30 minutes
Thurs: 2k @ 4.10 to 4.15 per k then Rest 90 seconds followed by 2 x 1k @ 4.05 per k with 60 second Rest in-between, then 2 to 3 minutes and then 1k as you feel. Faster but controlled
Saturday: 20 minutes paced but controlled
Sunday: normal run from program - up to 1hr
Mon: 20 to 30 minutes recovery
Tues: 3 x 5 minutes @ projected race pace with 2 to 3 minutes jogging in-between
then run down to event as normal for week 3 of cycle
enjoy
TheEd