10-05-2019, 06:26 AM
Hi Mark, switch the week 3 of the program for the last week leading up to the race
and change the following for the last few days, Thur to race day
Thur: 20 - 30 minutes easy
Fri: warm up then 6 x 1 minute @ anticipated race pace with 1 minute easy
Sat: Rest
Sun: Race
depending how you feel, you can do a 5km on Saturday @ anticipated 10k race pace, so as to get a feel
TheEd
and change the following for the last few days, Thur to race day
Thur: 20 - 30 minutes easy
Fri: warm up then 6 x 1 minute @ anticipated race pace with 1 minute easy
Sat: Rest
Sun: Race
depending how you feel, you can do a 5km on Saturday @ anticipated 10k race pace, so as to get a feel
TheEd