15-09-2014, 03:12 PM
Hi Ed,
Sorry I have not replied for a while - I have been reading up on latest research regarding training as you suggested. Things have changed a bit since I was last coached at an athletics club. Following the reading I did one cycle of an adapted 10k cycle - I substituted the 5 x 2k for a session of 200m in 40 sec followed by 200m in 55 sec. I still did the 6 x 1k and 10 x 400m. Having completed one cycle I managed to knock 5 secs off my 800m time. I then took a rest and followed the build up programme for 3 weeks and ran a 5k in 18:40 (a PB for me at post 50) so I am now ready to tackle the full 10k programme again.
I guess my target paces will be;
5 x 2k 3:50
6 x 1k 3:40
10 x 400m in 84 secs
Thanks
Mark
Sorry I have not replied for a while - I have been reading up on latest research regarding training as you suggested. Things have changed a bit since I was last coached at an athletics club. Following the reading I did one cycle of an adapted 10k cycle - I substituted the 5 x 2k for a session of 200m in 40 sec followed by 200m in 55 sec. I still did the 6 x 1k and 10 x 400m. Having completed one cycle I managed to knock 5 secs off my 800m time. I then took a rest and followed the build up programme for 3 weeks and ran a 5k in 18:40 (a PB for me at post 50) so I am now ready to tackle the full 10k programme again.
I guess my target paces will be;
5 x 2k 3:50
6 x 1k 3:40
10 x 400m in 84 secs
Thanks
Mark