Hi Neil, and welcome to the forums, let me work through the questions and hopefully this helps a little
OK .. pace for easy runs .. 1 minute slower than current 10k race pace .. 75 to 90 minutes can be slower up to 90 seconds slower than current 10k pace .. as you develop, you can start off at a slower pace to warm up and the last 20 minutes you can accelerate according to how you feel but never hurting yourself
Day 5 will be as above, that long run is every 3 weeks and is followed by the 1k session on Day 8
with time you should get the balance right
if you do a 4k time-trial (10 laps on track or own route that you can always use) you can then have a current pace to use for the sessions
Day 10 will be according to your development .. so to be on the safe side go through the first cycle and when you do the run don't go quicker than 4:45 per k for now
p .. don't worry too much about that however it is code for 3000m pace
If there isn't a race then time-trial 6 to 8km on own .. 10k only in a group and you can also do 5k, if you can run a course you can use next time (ask questions here if unclear)
The program starts on a Tuesday Day 1 .. if you race on Saturday then 2 days recovery runs and Day 1 starts on Tuesday .. if you race on Sunday, then 1 day recovery run and Day 1 starts on Tuesday .. if you race on a Sunday we change the last few days of week 3 but stick to to the pattern of the program till after Tuesday in the program.
with feedback, your training will become more individualised to you
onwards TheEd
OK .. pace for easy runs .. 1 minute slower than current 10k race pace .. 75 to 90 minutes can be slower up to 90 seconds slower than current 10k pace .. as you develop, you can start off at a slower pace to warm up and the last 20 minutes you can accelerate according to how you feel but never hurting yourself
Day 5 will be as above, that long run is every 3 weeks and is followed by the 1k session on Day 8
with time you should get the balance right
if you do a 4k time-trial (10 laps on track or own route that you can always use) you can then have a current pace to use for the sessions
Day 10 will be according to your development .. so to be on the safe side go through the first cycle and when you do the run don't go quicker than 4:45 per k for now
p .. don't worry too much about that however it is code for 3000m pace
If there isn't a race then time-trial 6 to 8km on own .. 10k only in a group and you can also do 5k, if you can run a course you can use next time (ask questions here if unclear)
The program starts on a Tuesday Day 1 .. if you race on Saturday then 2 days recovery runs and Day 1 starts on Tuesday .. if you race on Sunday, then 1 day recovery run and Day 1 starts on Tuesday .. if you race on a Sunday we change the last few days of week 3 but stick to to the pattern of the program till after Tuesday in the program.
with feedback, your training will become more individualised to you
onwards TheEd