03-02-2018, 12:06 PM
Hi TheEd,
Feeling quite fresh and not feeling necessary to move into 2 weeks off period and 3 weeks build up yet. Maybe after the next 3 week cycle in which case the total weeks on the program would be 13 weeks (including this week for the second bash at the 5km)
Next week & consequent cycles as follows:
Week 1 Tuesday 70 minutes, Thursday 3 x 1600m, Saturday 90 minutes.
Week 2 Tuesday 4 x 1000m, Thursday 10 x 200m, Saturday 3k pace run.
Week 3 Tuesday 10 x 400m, Thursday 6 x 1 min F, Saturday 5k parkrun.
The easy days are 8km easy without any concern for pace or pulse and on any type of surface / incline as I feel to recover in between. Fridays are off.
The hard sessions are always virtually the same for comparative purposes.
Shall I add an extra interval to any of the week 1 or 2 sessions or keep it the same?
Must the hard sessions be rearranged to gear it more towards a 5km?
Long intervals speeding up to shorter intervals speeding up to race?
Cheers
J.R
Feeling quite fresh and not feeling necessary to move into 2 weeks off period and 3 weeks build up yet. Maybe after the next 3 week cycle in which case the total weeks on the program would be 13 weeks (including this week for the second bash at the 5km)
Next week & consequent cycles as follows:
Week 1 Tuesday 70 minutes, Thursday 3 x 1600m, Saturday 90 minutes.
Week 2 Tuesday 4 x 1000m, Thursday 10 x 200m, Saturday 3k pace run.
Week 3 Tuesday 10 x 400m, Thursday 6 x 1 min F, Saturday 5k parkrun.
The easy days are 8km easy without any concern for pace or pulse and on any type of surface / incline as I feel to recover in between. Fridays are off.
The hard sessions are always virtually the same for comparative purposes.
Shall I add an extra interval to any of the week 1 or 2 sessions or keep it the same?
Must the hard sessions be rearranged to gear it more towards a 5km?
Long intervals speeding up to shorter intervals speeding up to race?
Cheers
J.R