18-06-2015, 06:54 AM
work the last week of the program (week 3) backwards from the race
Mon 15 Race
Sun Rest
Sat 6 x 1 min fast / slow
Friday 30 minutes easy
Thur 30 - 40 minutes easy
for your 5k race . add the average time 1k's for your 6 x 1k session together x 5 and add 25 seconds
you should not run slower than that time
TheEd
edit: not sure whether your race on Day 15 is a Monday? However, you should get an idea from working back from the race day
Mon 15 Race
Sun Rest
Sat 6 x 1 min fast / slow
Friday 30 minutes easy
Thur 30 - 40 minutes easy
for your 5k race . add the average time 1k's for your 6 x 1k session together x 5 and add 25 seconds
you should not run slower than that time
TheEd
edit: not sure whether your race on Day 15 is a Monday? However, you should get an idea from working back from the race day