04-10-2010, 06:04 AM
Hi Tikoo and welcome to the forums
congrats on your 52 minute 10k race
this time can be used to train on the
sub 50 minute 10 km schedule
the talk test is normally determined by being able to talk while running, it is normally seen that if you are unable to talk then you running too fast for an easy run
you can use the "Is this related to PB + 1mn/km" for your easy runs but getting it right may take some practise
on the race day .. you could do things such as a 4km time-trial or 5 to 8km as a trial however it is good to have a faster run on that day as the cycles are training/preparing you to run faster on those days
If you like you can start with Day 1 tomorrow and Thursday's session can be as per program
You will also need to provide feedback so that you do not do too much to start with, so we will need to revamp a number of sessions slowly introducing you to the cycles .. please ask questions as it would be best to attempt running every 2nd day for now and hopefully the program will teach you consistency over time and by practising caution we can avoid problems
TheEd
congrats on your 52 minute 10k race
this time can be used to train on the
sub 50 minute 10 km schedule
the talk test is normally determined by being able to talk while running, it is normally seen that if you are unable to talk then you running too fast for an easy run
you can use the "Is this related to PB + 1mn/km" for your easy runs but getting it right may take some practise
on the race day .. you could do things such as a 4km time-trial or 5 to 8km as a trial however it is good to have a faster run on that day as the cycles are training/preparing you to run faster on those days
If you like you can start with Day 1 tomorrow and Thursday's session can be as per program
You will also need to provide feedback so that you do not do too much to start with, so we will need to revamp a number of sessions slowly introducing you to the cycles .. please ask questions as it would be best to attempt running every 2nd day for now and hopefully the program will teach you consistency over time and by practising caution we can avoid problems
TheEd