29-06-2008, 11:41 AM
Hi sub35min .. well there you have it, your first 4k time-trial you can save for future reference. The 4k time-trial plays an important role in future development, as you will learn over the months.
You in sub 37min 10k shape and can start on the sub35min 10k training program but must substitute the following times for the various speed sessions
5x2k R90 7min 20 (3.40 per k)
6x1k R60 3min 30 to 3min25
The Paced 5k run - aim sub 18:30 5k .. no faster to start with
10 x 400m R 60 400/80 to 78sec .. do not go faster
it is also advisable to reduce the long runs by 10 to 20% so as to avoid problems
After the first cycle and your feedback we will be able to map your progress
It is important to provide feedback regarding fatigue etc because a new training format can bring problems if not monitored correctly.
You can continue to use this thread for feedback, though it will be moved to under the 10k training program feedback section.
Please provide your thoughts on what has been posted
Thanks
TheEd
:jive:
You in sub 37min 10k shape and can start on the sub35min 10k training program but must substitute the following times for the various speed sessions
5x2k R90 7min 20 (3.40 per k)
6x1k R60 3min 30 to 3min25
The Paced 5k run - aim sub 18:30 5k .. no faster to start with
10 x 400m R 60 400/80 to 78sec .. do not go faster
it is also advisable to reduce the long runs by 10 to 20% so as to avoid problems
After the first cycle and your feedback we will be able to map your progress
It is important to provide feedback regarding fatigue etc because a new training format can bring problems if not monitored correctly.
You can continue to use this thread for feedback, though it will be moved to under the 10k training program feedback section.
Please provide your thoughts on what has been posted
Thanks
TheEd
:jive: