13-10-2008, 11:13 AM
Hi B
1. projected 10k pace .. this is a fartlek session .. 5min at 10kpace then 1 min easy and then another 5 minutes at 10k pace then 1 minute easy and 5mins at 10k pace
pretty straight forward but just don't go out too quickly at first
2. if you do the 4k .. try to do it on a 400m track or then race a 5k or even 8k .. 8k may be better than 5
3. easy week before race .. planned
Hope this helps
TheEd
1. projected 10k pace .. this is a fartlek session .. 5min at 10kpace then 1 min easy and then another 5 minutes at 10k pace then 1 minute easy and 5mins at 10k pace
pretty straight forward but just don't go out too quickly at first
2. if you do the 4k .. try to do it on a 400m track or then race a 5k or even 8k .. 8k may be better than 5
3. easy week before race .. planned
Hope this helps
TheEd