28-09-2010, 06:18 PM
4x2k R90-2min 8min 50 (4.25 per k)
this session is 4 times 2000m Rest 90 seconds to 2 minutes between each 2k repeat .. the pace is 4 min 25 per km which = 8 minutes 50 seconds
and then the 1000m session
6x1k R60 - 90 4min 10 to 4min20
6 times 1000m with 60 to 90 seconds Rest between each 1k repeat .. the pace 4 minutes 10 to 4 minutes 20 seconds
however from your 4k test feedback we will change the pace of these sessions accordingly
TheEd
this session is 4 times 2000m Rest 90 seconds to 2 minutes between each 2k repeat .. the pace is 4 min 25 per km which = 8 minutes 50 seconds
and then the 1000m session
6x1k R60 - 90 4min 10 to 4min20
6 times 1000m with 60 to 90 seconds Rest between each 1k repeat .. the pace 4 minutes 10 to 4 minutes 20 seconds
however from your 4k test feedback we will change the pace of these sessions accordingly
TheEd