03-09-2008, 09:20 PM
Are you able to work out your pace for the 2k session?
http://www.time-to-run.com/training/10k/programtips.htm
[COLOR="Navy"]Find a 400m track and run a 4K time-trial [ 10 laps ] [eg. 14min]
or run a 5K time-trial whatever is easier to arrange
Work out the pace per kilometer for the 4K and add the 1 Km time to get 5k
Our Example : 14min = 3.30 per K which is 17:30 for 5K
Double the time run [our example = 35min] add 1 minute [our example = 36min]
36min = 3:36 ... round off to 3:40 ... this becomes your 5x2000m pace per km
5 x 2000 at 3.40 per K with Rest 90 second
6x1000m at 3:30 per k with Rest 60 second
notice you increase the pace by 10 seconds[/COLOR]
Please ask for clarification, if needed
TheEd
http://www.time-to-run.com/training/10k/programtips.htm
[COLOR="Navy"]Find a 400m track and run a 4K time-trial [ 10 laps ] [eg. 14min]
or run a 5K time-trial whatever is easier to arrange
Work out the pace per kilometer for the 4K and add the 1 Km time to get 5k
Our Example : 14min = 3.30 per K which is 17:30 for 5K
Double the time run [our example = 35min] add 1 minute [our example = 36min]
36min = 3:36 ... round off to 3:40 ... this becomes your 5x2000m pace per km
5 x 2000 at 3.40 per K with Rest 90 second
6x1000m at 3:30 per k with Rest 60 second
notice you increase the pace by 10 seconds[/COLOR]
Please ask for clarification, if needed
TheEd