12-03-2019, 08:39 AM
Hi Dean, from your message you mentioned 5k speed/racing
what we would recommend is that you utilise the 10k training program but only do the first 2 weeks and make the following changes:
First cycle do the 2k session .. so 2 weeks and at end of 2 weeks for paced run race up to 10k
then the next cycle instead of the 2k session make it a 5k session
then on the Tuesday you would do the session which equates to 3000m pace
then the Thursday you would look to do a 1500m session
you would need to be careful as this could take a great deal out of you
then the weekend only race up to and including 5k
TheEd
ps.. please note, when you do the 2k session, just do the session, don't look to achieve 10k pace times but rather consider doing 5 to 10 seconds per km less .. please ask questions
what we would recommend is that you utilise the 10k training program but only do the first 2 weeks and make the following changes:
First cycle do the 2k session .. so 2 weeks and at end of 2 weeks for paced run race up to 10k
then the next cycle instead of the 2k session make it a 5k session
then on the Tuesday you would do the session which equates to 3000m pace
then the Thursday you would look to do a 1500m session
you would need to be careful as this could take a great deal out of you
then the weekend only race up to and including 5k
TheEd
ps.. please note, when you do the 2k session, just do the session, don't look to achieve 10k pace times but rather consider doing 5 to 10 seconds per km less .. please ask questions