04-07-2019, 07:04 AM
Hi markco,
the 2k session is 10k pace and the 1k session is 5k pace
the 2k session develops your speed endurance in the best way possible
in the next cycle if you quicken the pace of the 2k and 1k by 10 seconds this should provide more confidence, there is no need to do the 400's
as things stand, where your easy runs @ 140 are around 5:20 to 5:30 per k, you should be able to race 1 minute per k quicker over 10k, so you looking at 4:20 to 4:30 per k
at sea level this should favour you more
so everything is there, and it is all about putting it together on race day
preparation and then application
TheEd
the 2k session is 10k pace and the 1k session is 5k pace
the 2k session develops your speed endurance in the best way possible
in the next cycle if you quicken the pace of the 2k and 1k by 10 seconds this should provide more confidence, there is no need to do the 400's
as things stand, where your easy runs @ 140 are around 5:20 to 5:30 per k, you should be able to race 1 minute per k quicker over 10k, so you looking at 4:20 to 4:30 per k
at sea level this should favour you more
so everything is there, and it is all about putting it together on race day
preparation and then application
TheEd