18-05-2009, 06:54 AM
Hei Erick and welcome to the forums
start with 4x2k R90-2min 8min 50 (4.25 per k) T
means
4 times 2000m in 8 minutes 50 seconds which equals 4 minutes 25 seconds per km pace
R = Rest
and you rest 90 seconds to 2 minutes between each 2k repetition
and this is a 10k pace session
Hope that helps
TheEd
start with 4x2k R90-2min 8min 50 (4.25 per k) T
means
4 times 2000m in 8 minutes 50 seconds which equals 4 minutes 25 seconds per km pace
R = Rest
and you rest 90 seconds to 2 minutes between each 2k repetition
and this is a 10k pace session
Hope that helps
TheEd