Aiming for sub 40 min 10km

[TheEd]

nice going Phil

make sure to keep the same course for future 4k tests and then we are able to see the progression

have you got a route mapped out for yourself yet for the 2k and 1k sessions

a 2k loop would work well for this

Day 1 of the program is Tuesday

Thursday would be Day 3 and your first 2k session

for this first cycle, use the sub 45 minute 10km program as is, the pace for the 2k etc

start with 5x2k Rest 90-2min 8min 50 (4.25 per k) .. have added an extra 2k so that when you switch to the sub 40 program you are doing 5 x 2k already

is all this clear?

Thanks

TheEd