Good day coach,
sorry i just read your message only now after completing my 3X2k session.
my 3X2k +90 secs summary
rest pulse 48
warm up 2.1 km jog plus 4x light strides
interval no / time / Avg Pace / Avg Pulse / Max Pulse / lowest pulse during recovery
1. 10'13.7 153 167 142
2. 10'07.0 161 171 147
3. 10'02.0 167 181 152
Overall felt good for the whole session, all went well as planned. The first 2 intervals I was trying not to go to fast or slow, so I was consciously looking at my watch at certain distance to check on my pace. The last session was really nice because I went with my normal feel and didnt look at my watch very much like the previous session.
for the this cycle i dont have any race, main interntion is to incorporate the program into my daily routine.
Regarding the 10k sub 50 program, from what i have observed if the program starts on Tuesday..
Tuesdays ( 1 hour, 6X1k, 3X5mins fartlek)
Thursdays (2X3k, 30 mins, 30 mins)
Saturdays ( 1hr 45 mins long, 5k paced, Race day)
Fridays are rest...and others days are 30 mins only except for One Sunday after 5k paced run a 10k run...
so far looks great for me coach.
sorry i just read your message only now after completing my 3X2k session.
my 3X2k +90 secs summary
rest pulse 48
warm up 2.1 km jog plus 4x light strides
interval no / time / Avg Pace / Avg Pulse / Max Pulse / lowest pulse during recovery
1. 10'13.7 153 167 142
2. 10'07.0 161 171 147
3. 10'02.0 167 181 152
Overall felt good for the whole session, all went well as planned. The first 2 intervals I was trying not to go to fast or slow, so I was consciously looking at my watch at certain distance to check on my pace. The last session was really nice because I went with my normal feel and didnt look at my watch very much like the previous session.
for the this cycle i dont have any race, main interntion is to incorporate the program into my daily routine.
Regarding the 10k sub 50 program, from what i have observed if the program starts on Tuesday..
Tuesdays ( 1 hour, 6X1k, 3X5mins fartlek)
Thursdays (2X3k, 30 mins, 30 mins)
Saturdays ( 1hr 45 mins long, 5k paced, Race day)
Fridays are rest...and others days are 30 mins only except for One Sunday after 5k paced run a 10k run...
so far looks great for me coach.
tomorrow rest, Saturday long run.