24-09-2014, 10:10 AM
Hi Jorge and welcome to the forums, apologies to slow reply
good to see that you up & running
first off .. on your last post .. try not to have your pulse too high during the easy running. We will find your range, however on average, the easy runs are around 140 bpm, though we shall know more about you shortly
another aspect we don't do, is test ourselves during the easy runs, the easier the better
we have the sessions of importance from Day 3 to day 8
2k * Long Run * 1k sessions
this is the core of the program, after this learning to back off and allow the body to recover is how success is achieved
for this cycle, we will look to do 4 x 2k .. the next cycle if all goes well, we will up you to 5 x 2k and slot you into the sub 40 minute 10km program
for Thursday session (Day3) .. we recommend the following: 4 x 2k Rest 90 seconds @ 4.10 per k = 8.20
if the session is easy, then great, report back and then we roll to the wrong run over the weekend
welcome on board
TheEd
good to see that you up & running
first off .. on your last post .. try not to have your pulse too high during the easy running. We will find your range, however on average, the easy runs are around 140 bpm, though we shall know more about you shortly
another aspect we don't do, is test ourselves during the easy runs, the easier the better
we have the sessions of importance from Day 3 to day 8
2k * Long Run * 1k sessions
this is the core of the program, after this learning to back off and allow the body to recover is how success is achieved
for this cycle, we will look to do 4 x 2k .. the next cycle if all goes well, we will up you to 5 x 2k and slot you into the sub 40 minute 10km program
for Thursday session (Day3) .. we recommend the following: 4 x 2k Rest 90 seconds @ 4.10 per k = 8.20
if the session is easy, then great, report back and then we roll to the wrong run over the weekend
welcome on board
TheEd