10-12-2009, 08:17 PM
Hi Novelja and welcome
first off what I would recommend is that you adjust to the training routine of the 10k programs and once you have run through a few cycles we can then start to adapt the program to achieve your specific goals
what we need to know now if what type of shape you are in now and then from there we can start constructing your sessions and then work towards adding hills etc
so a 4k time-trial is our call for now
provide as much info about the test as possible
if you can do this on a 400m track all the better then we can have your lap splits and if you have a heart rate monitor then even better
over to you
TheEd
first off what I would recommend is that you adjust to the training routine of the 10k programs and once you have run through a few cycles we can then start to adapt the program to achieve your specific goals
what we need to know now if what type of shape you are in now and then from there we can start constructing your sessions and then work towards adding hills etc
so a 4k time-trial is our call for now
provide as much info about the test as possible
if you can do this on a 400m track all the better then we can have your lap splits and if you have a heart rate monitor then even better
over to you
TheEd