04-03-2015, 07:29 AM
Vijay, are you racing on the 14th March?
If so, then do the following session on Thursday
2 x 2k @ your determined pace 4.30 per k Rest 90 seconds to 2 minutes
and then
3 x 1k @ 4.20 per k Rest 60 - 90 seconds
keep the session positive, what we often do is sometimes allow for a 2 to 3 minute Rest before doing the last 1km, so as to create a positive affect
please ask questions
TheEd
ps.. Saturday run would be a 5k at anticipated race pace for the 10k. You switch to the last week's training of the program for next week
If so, then do the following session on Thursday
2 x 2k @ your determined pace 4.30 per k Rest 90 seconds to 2 minutes
and then
3 x 1k @ 4.20 per k Rest 60 - 90 seconds
keep the session positive, what we often do is sometimes allow for a 2 to 3 minute Rest before doing the last 1km, so as to create a positive affect
please ask questions
TheEd
ps.. Saturday run would be a 5k at anticipated race pace for the 10k. You switch to the last week's training of the program for next week