06-09-2010, 05:51 AM
OK denali .. we need to be most cautious about jumping into the deep end in trying to break 50 minutes
so with caution we may get it right
from you 4k time-trial you are still some way off of being close to the sub 50 minute 10km but with training and getting into a routine without niggles and / or injury you should set-up towards achieving your goal
to start with, your short term goal should be working to achieve a 4k time of sub 19 to 19:30
by making that as a short term goal you will hopefully take the pressure off of the 10km goal and let things come naturally because if you push too early you likely to break down
so let's get it going
this week .. Tuesday - easy 1hr
Wed - Rest
Thurs - 3 x 2k session pace = 5.10 per k (10.20) Rest 2 minutes
Fri - Rest
Sat - 1hr easy
that is all you should look at for this week .. no more
this will set you up to work towards getting onto the sub 50 routine with more caution .. and you will improve and your improvement will be measured via another 4k time-trial .. a 10km participation can come after 2 x 3 week cycles
please ask for clarity if need be
Cheers
TheEd
so with caution we may get it right
from you 4k time-trial you are still some way off of being close to the sub 50 minute 10km but with training and getting into a routine without niggles and / or injury you should set-up towards achieving your goal
to start with, your short term goal should be working to achieve a 4k time of sub 19 to 19:30
by making that as a short term goal you will hopefully take the pressure off of the 10km goal and let things come naturally because if you push too early you likely to break down
so let's get it going
this week .. Tuesday - easy 1hr
Wed - Rest
Thurs - 3 x 2k session pace = 5.10 per k (10.20) Rest 2 minutes
Fri - Rest
Sat - 1hr easy
that is all you should look at for this week .. no more
this will set you up to work towards getting onto the sub 50 routine with more caution .. and you will improve and your improvement will be measured via another 4k time-trial .. a 10km participation can come after 2 x 3 week cycles
please ask for clarity if need be
Cheers
TheEd