10km Training - Want to be XC Ready by October

[dmw9255]

Hi Dean add 5 to 10 seconds for the first 2k you do and then see how you feel before upping the pace

this will provide a more cautious approach and one aimed at achieving a decent result in the session

on we go

TheEd

Hi TheEd,

I will aim for 8:30-8:40 for the first set of 2km efforts " alt="" title="">

Completed a 12km trail run today. Average pace was 5:30/km. Ave HR 161bpm. Legs felt nice and fresh.... I probably went a little quicker than needed or required...

Plan for the week is:

Monday - 45 Minutes easy Cycling

Tuesday - 45 Minute easy jog (am), strength work (pm).

Wednesday - 55 Minute Easy.

Thursday - 45 Minute easy Cycling.

Friday - 5 x 2k @ 8:30-8:40 pace.

Sat - Easy jog or Rest (dependant on legs)

Sun - Long Jog 16km @ ~5:45/km pace.

I know the 2k efforts should be Thursday, but Friday fits in better with life.... If the 2k efforts become problematic with regards to the Long Jog, then we will re-evaluate.

Best Regards.

Dean.