29-07-2008, 01:04 PM
Hi John3:16
and welcome. In reply to your questions
warm up and then start with the pace given, in the sub 40min program
you start with 5x2k R90 7min 50 (3.55 per k)
the R is for Rest and your 90 is for 90 seconds rest
the red p stands for a 3000 speed equivalent session
for the Fartlek session, do a light warm up and then do the 6 x 1min fast at prospective race pace then with 1 min easy times 6 .. this is a low damage session and is more psychological .. often runners get carried away before a race and this is to limit the damage they can do 2 days before racing .. with time it becomes an important boost before races as it becomes a routine the runner becomes comfortable with.
'time on feet' is exactly that, the distance is not as important as simply spending the time on feet, with progression the time covered will relate to further distance run .. this is part of the progressive nature of the program according to the runner adaptation
I hope this helps and please ask any questions that you may consider will help achieving your task
If you are unsure of your fitness, do a simple 4k test on a 400m track and provide the time you run, then we will give you the pace for the sessions according to that time-trial
Cheers
TheEd
and welcome. In reply to your questions
warm up and then start with the pace given, in the sub 40min program
you start with 5x2k R90 7min 50 (3.55 per k)
the R is for Rest and your 90 is for 90 seconds rest
the red p stands for a 3000 speed equivalent session
for the Fartlek session, do a light warm up and then do the 6 x 1min fast at prospective race pace then with 1 min easy times 6 .. this is a low damage session and is more psychological .. often runners get carried away before a race and this is to limit the damage they can do 2 days before racing .. with time it becomes an important boost before races as it becomes a routine the runner becomes comfortable with.
'time on feet' is exactly that, the distance is not as important as simply spending the time on feet, with progression the time covered will relate to further distance run .. this is part of the progressive nature of the program according to the runner adaptation
I hope this helps and please ask any questions that you may consider will help achieving your task
If you are unsure of your fitness, do a simple 4k test on a 400m track and provide the time you run, then we will give you the pace for the sessions according to that time-trial
Cheers
TheEd