Sub 50 min 10K

Sub 50 min 10K

TheEd
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#20

28-12-2014, 08:27 AM

congrats Vijay . yes, the program was used effectively in a squad training environment when coaching 1 on 1 before. It is always more difficult online

don't look to speed up but instead add an extra 2k and 1k to the session

then on the last of the 2k or 1k you can look to speed up

this will prepare you better for next level development

so you are also able to focus on achieving better balance with your 'aerobic' runs

enjoy and all the best of the season to you

TheEd
ps.. please ask questions for further clarity

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Sub 50 min 10K - by Vijay - 11-12-2014, 09:07 AM

Sub 50 min 10K - by Vijay - 08-07-2015, 01:59 AM

Sub 50 min 10K - by TheEd - 08-07-2015, 09:14 AM

Sub 50 min 10K - by Vijay - 09-07-2015, 01:44 AM

Sub 50 min 10K - by TheEd - 09-07-2015, 03:30 PM

Sub 50 min 10K - by Vijay - 11-07-2015, 04:21 AM

Sub 50 min 10K - by TheEd - 11-07-2015, 06:14 AM

Sub 50 min 10K - by Vijay - 14-07-2015, 05:12 PM

Sub 50 min 10K - by TheEd - 14-07-2015, 07:03 PM

Sub 50 min 10K - by Vijay - 18-07-2015, 02:57 AM

Sub 50 min 10K - by TheEd - 21-07-2015, 11:30 AM

Sub 50 min 10K - by Vijay - 26-07-2015, 02:15 AM

Sub 50 min 10K - by TheEd - 28-07-2015, 06:30 PM

Sub 50 min 10K - by Vijay - 09-08-2015, 07:43 AM

Sub 50 min 10K - by TheEd - 10-08-2015, 07:10 AM

Sub 50 min 10K - by Vijay - 25-08-2015, 04:03 AM

Sub 50 min 10K - by TheEd - 25-08-2015, 05:32 AM

Sub 50 min 10K - by Vijay - 06-09-2015, 10:34 AM

Sub 50 min 10K - by TheEd - 07-09-2015, 11:21 AM

Sub 50 min 10K - by Vijay - 08-09-2015, 03:48 AM

Sub 50 min 10K - by TheEd - 10-09-2015, 06:09 AM

Sub 50 min 10K - by Vijay - 12-09-2015, 04:43 AM

Sub 50 min 10K - by TheEd - 14-09-2015, 04:46 PM

Sub 50 min 10K - by Vijay - 03-10-2015, 03:12 PM

Sub 50 min 10K - by TheEd - 09-10-2015, 11:36 AM

Sub 50 min 10K - by Vijay - 20-11-2015, 10:44 AM

Sub 50 min 10K - by TheEd - 21-11-2015, 07:15 AM

Sub 50 min 10K - by Vijay - 10-12-2015, 12:39 PM

Sub 50 min 10K - by TheEd - 14-12-2015, 12:47 PM

Sub 50 min 10K - by Vijay - 29-12-2015, 05:05 AM

Sub 50 min 10K - by TheEd - 29-12-2015, 11:07 AM

Sub 50 min 10K - by Vijay - 30-12-2015, 07:57 AM

Sub 50 min 10K - by Vijay - 31-12-2015, 07:51 AM

Sub 50 min 10K - by TheEd - 31-12-2015, 03:32 PM

Sub 50 min 10K - by Vijay - 04-01-2016, 05:13 AM

Sub 50 min 10K - by TheEd - 04-01-2016, 10:16 AM

Sub 50 min 10K - by Vijay - 05-01-2016, 03:19 AM

Sub 50 min 10K - by TheEd - 05-01-2016, 04:01 PM

Sub 50 min 10K - by Vijay - 11-01-2016, 01:36 PM

Sub 50 min 10K - by TheEd - 11-01-2016, 07:24 PM

Sub 50 min 10K - by Vijay - 19-01-2016, 04:50 AM

Sub 50 min 10K - by TheEd - 19-01-2016, 08:21 AM

Sub 50 min 10K - by Vijay - 21-01-2016, 12:29 PM

Sub 50 min 10K - by TheEd - 22-01-2016, 12:22 PM

Sub 50 min 10K - by Vijay - 26-01-2016, 09:34 AM

Sub 50 min 10K - by TheEd - 26-01-2016, 11:31 AM

Sub 50 min 10K - by Vijay - 01-02-2016, 07:53 AM

Sub 50 min 10K - by TheEd - 02-02-2016, 07:04 PM

Sub 50 min 10K - by Vijay - 13-12-2014, 02:17 PM

Sub 50 min 10K - by Vijay - 13-12-2014, 02:32 PM

Sub 50 min 10K - by TheEd - 13-12-2014, 04:30 PM

Sub 50 min 10K - by Vijay - 13-12-2014, 05:05 PM

Sub 50 min 10K - by Vijay - 16-12-2014, 08:13 AM

Sub 50 min 10K - by TheEd - 16-12-2014, 09:07 AM

Sub 50 min 10K - by Vijay - 16-12-2014, 03:43 PM

Sub 50 min 10K - by TheEd - 16-12-2014, 07:09 PM

Sub 50 min 10K - by Vijay - 17-12-2014, 08:17 AM

Sub 50 min 10K - by Vijay - 17-12-2014, 08:18 AM

Sub 50 min 10K - by Vijay - 17-12-2014, 09:02 AM

Sub 50 min 10K - by Vijay - 20-12-2014, 01:38 AM

Sub 50 min 10K - by TheEd - 20-12-2014, 02:38 PM

Sub 50 min 10K - by Vijay - 20-12-2014, 04:16 PM

Sub 50 min 10K - by TheEd - 23-12-2014, 02:38 PM

Sub 50 min 10K - by Vijay - 23-12-2014, 11:53 PM

Sub 50 min 10K - by TheEd - 24-12-2014, 06:35 AM

Sub 50 min 10K - by Vijay - 28-12-2014, 04:58 AM

Sub 50 min 10K - by TheEd - 28-12-2014, 08:27 AM

Sub 50 min 10K - by Vijay - 28-12-2014, 10:25 AM

Sub 50 min 10K - by TheEd - 29-12-2014, 07:14 AM

Sub 50 min 10K - by Vijay - 06-01-2015, 05:51 PM

Sub 50 min 10K - by TheEd - 06-01-2015, 07:10 PM

Sub 50 min 10K - by Vijay - 08-01-2015, 03:07 AM

Sub 50 min 10K - by TheEd - 08-01-2015, 06:16 PM

Sub 50 min 10K - by Vijay - 10-01-2015, 04:03 AM

Sub 50 min 10K - by Vijay - 11-01-2015, 08:46 AM

Sub 50 min 10K - by Vijay - 13-01-2015, 03:03 AM

Sub 50 min 10K - by TheEd - 13-01-2015, 06:18 AM

Sub 50 min 10K - by Vijay - 17-01-2015, 02:06 AM

Sub 50 min 10K - by TheEd - 17-01-2015, 06:48 AM

Sub 50 min 10K - by Vijay - 21-01-2015, 04:10 AM

Sub 50 min 10K - by TheEd - 22-01-2015, 12:16 PM

Sub 50 min 10K - by Vijay - 24-01-2015, 04:41 AM

Sub 50 min 10K - by Vijay - 27-01-2015, 04:29 PM

Sub 50 min 10K - by TheEd - 27-01-2015, 06:47 PM

Sub 50 min 10K - by Vijay - 28-01-2015, 02:48 AM

Sub 50 min 10K - by Vijay - 29-01-2015, 03:09 AM

Sub 50 min 10K - by Vijay - 31-01-2015, 08:05 AM

Sub 50 min 10K - by TheEd - 31-01-2015, 04:17 PM

Sub 50 min 10K - by Vijay - 03-02-2015, 08:39 AM

Sub 50 min 10K - by TheEd - 03-02-2015, 02:06 PM

Sub 50 min 10K - by Vijay - 07-02-2015, 04:38 AM

Sub 50 min 10K - by Vijay - 08-02-2015, 09:47 AM

Sub 50 min 10K - by Vijay - 10-02-2015, 01:28 PM

Sub 50 min 10K - by TheEd - 10-02-2015, 01:50 PM

Sub 50 min 10K - by Vijay - 14-02-2015, 01:27 AM

Sub 50 min 10K - by Vijay - 17-02-2015, 03:48 AM

Sub 50 min 10K - by TheEd - 17-02-2015, 09:41 AM

Sub 50 min 10K - by Vijay - 19-02-2015, 03:48 AM

Sub 50 min 10K - by Vijay - 20-02-2015, 09:05 AM

Sub 50 min 10K - by TheEd - 20-02-2015, 11:13 AM

Sub 50 min 10K - by Vijay - 20-02-2015, 01:59 PM

Sub 50 min 10K - by Vijay - 21-02-2015, 05:19 AM

Sub 50 min 10K - by Vijay - 24-02-2015, 04:19 AM

Sub 50 min 10K - by Vijay - 24-02-2015, 09:49 AM

Sub 50 min 10K - by TheEd - 25-02-2015, 11:47 AM

Sub 50 min 10K - by Vijay - 26-02-2015, 03:13 AM

Sub 50 min 10K - by TheEd - 27-02-2015, 11:16 AM

Sub 50 min 10K - by Vijay - 28-02-2015, 02:46 AM

Sub 50 min 10K - by Vijay - 04-03-2015, 02:35 AM

Sub 50 min 10K - by TheEd - 04-03-2015, 07:29 AM

Sub 50 min 10K - by Vijay - 05-03-2015, 02:38 AM

Sub 50 min 10K - by Vijay - 07-03-2015, 08:39 AM

Sub 50 min 10K - by TheEd - 08-03-2015, 11:15 AM

Sub 50 min 10K - by Vijay - 10-03-2015, 03:12 AM

Sub 50 min 10K - by Vijay - 14-03-2015, 02:03 AM

Sub 50 min 10K - by Vijay - 22-03-2015, 06:59 AM

Sub 50 min 10K - by TheEd - 22-03-2015, 06:54 PM

Sub 50 min 10K - by Vijay - 23-03-2015, 02:44 AM

Sub 50 min 10K - by TheEd - 23-03-2015, 01:58 PM

Sub 50 min 10K - by Vijay - 09-04-2015, 08:50 AM

Sub 50 min 10K - by TheEd - 09-04-2015, 02:19 PM

Sub 50 min 10K - by Vijay - 10-04-2015, 08:56 AM

Sub 50 min 10K - by TheEd - 10-04-2015, 12:09 PM

Sub 50 min 10K - by Vijay - 24-04-2015, 02:00 AM

Sub 50 min 10K - by TheEd - 24-04-2015, 11:10 AM

Sub 50 min 10K - by Vijay - 26-04-2015, 04:34 AM

Sub 50 min 10K - by TheEd - 27-04-2015, 11:44 AM

Sub 50 min 10K - by Vijay - 28-04-2015, 05:14 PM

Sub 50 min 10K - by Vijay - 30-04-2015, 03:50 AM

Sub 50 min 10K - by TheEd - 30-04-2015, 08:35 AM

Sub 50 min 10K - by Vijay - 03-05-2015, 09:40 AM

Sub 50 min 10K - by Vijay - 05-05-2015, 04:03 AM

Sub 50 min 10K - by TheEd - 05-05-2015, 11:51 AM

Sub 50 min 10K - by Vijay - 09-05-2015, 03:21 AM

Sub 50 min 10K - by TheEd - 12-05-2015, 11:47 AM

Sub 50 min 10K - by Vijay - 16-05-2015, 02:20 AM

Sub 50 min 10K - by TheEd - 17-05-2015, 07:14 AM

Sub 50 min 10K - by Vijay - 17-05-2015, 02:06 PM

Sub 50 min 10K - by Vijay - 21-05-2015, 03:56 AM

Sub 50 min 10K - by TheEd - 21-05-2015, 08:00 AM

Sub 50 min 10K - by Vijay - 23-05-2015, 04:07 PM

Sub 50 min 10K - by Vijay - 26-05-2015, 12:49 AM

Sub 50 min 10K - by TheEd - 26-05-2015, 05:47 PM

Sub 50 min 10K - by Vijay - 31-05-2015, 03:48 PM

Sub 50 min 10K - by TheEd - 01-06-2015, 02:14 PM

Sub 50 min 10K - by Vijay - 06-06-2015, 03:49 AM

Sub 50 min 10K - by TheEd - 06-06-2015, 07:07 AM

Sub 50 min 10K - by Vijay - 07-06-2015, 04:13 AM

Sub 50 min 10K - by TheEd - 08-06-2015, 06:39 AM

Sub 50 min 10K - by Vijay - 11-06-2015, 03:13 AM

Sub 50 min 10K - by Vijay - 13-06-2015, 04:24 AM

Sub 50 min 10K - by TheEd - 13-06-2015, 10:52 AM

Sub 50 min 10K - by Vijay - 16-06-2015, 02:49 AM

Sub 50 min 10K - by TheEd - 17-06-2015, 06:58 AM

Sub 50 min 10K - by Vijay - 20-06-2015, 02:45 AM

Sub 50 min 10K - by TheEd - 20-06-2015, 12:36 PM

Sub 50 min 10K - by Vijay - 27-06-2015, 05:03 AM

Sub 50 min 10K - by TheEd - 27-06-2015, 06:41 AM

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