08-04-2009, 02:56 AM
I am so sorry. The 2:50 to 3:00 mins was for 400 meters! My bad.
When you say don't make it up do I start on what I missed or do I continue strictly on the schedule. For example today is day 8. That means I do the 5x1K even if I missed the last 3 days?
I can understand a bit the science behind the program -- recovery sessions sandwiching quality ones. Can I do the following (after having done the long run yesterday):
day 8 (today) - easy 30mins
day 9 - easy 30 mins
day 10 - 5x1K R60-90; 4min 45 to 50secL
day 11 - Rest
day 12 - 5K paced run (Starting here I am back on the saddle on the schedule)
Am trying to take advantage of the Holy Week here in Manila, Philippines. We have a 4-day holiday starting tomorrow.
Cheers Coach!
When you say don't make it up do I start on what I missed or do I continue strictly on the schedule. For example today is day 8. That means I do the 5x1K even if I missed the last 3 days?
I can understand a bit the science behind the program -- recovery sessions sandwiching quality ones. Can I do the following (after having done the long run yesterday):
day 8 (today) - easy 30mins
day 9 - easy 30 mins
day 10 - 5x1K R60-90; 4min 45 to 50secL
day 11 - Rest
day 12 - 5K paced run (Starting here I am back on the saddle on the schedule)
Am trying to take advantage of the Holy Week here in Manila, Philippines. We have a 4-day holiday starting tomorrow.
Cheers Coach!