09-10-2010, 12:15 PM
your race is now 2 weeks to go - 24th .. correct ??
the easy 60 minutes should be standard so we can keep them for this week
Mon - easy 60
Tue - 6 x 1000m Rest 60 minutes .. aim 3.20 to 3.25
3.25 should be standard fodder but 3.20 is the squeeze .. this is your last 'training' session and it should be 'around' tough
Wed - easy 60 - on this run you should recover well after yesterday .. it is time to create a sense of meaning .. ask for clarity
Thu - Fartlek (what session have you got planned here - 3 x 5 min @10k pace could be fine and a floater)
Fri - rest
Sat - EITHER low key 5k race OR 4k time-trial
(however a total burn out is not needed more a case of 4k sub 15 - 14.30 at a float)
Sun - easy 60
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feedback and thoughts appreciated
TheEd
the easy 60 minutes should be standard so we can keep them for this week
Mon - easy 60
Tue - 6 x 1000m Rest 60 minutes .. aim 3.20 to 3.25
3.25 should be standard fodder but 3.20 is the squeeze .. this is your last 'training' session and it should be 'around' tough
Wed - easy 60 - on this run you should recover well after yesterday .. it is time to create a sense of meaning .. ask for clarity
Thu - Fartlek (what session have you got planned here - 3 x 5 min @10k pace could be fine and a floater)
Fri - rest
Sat - EITHER low key 5k race OR 4k time-trial
(however a total burn out is not needed more a case of 4k sub 15 - 14.30 at a float)
Sun - easy 60
----------------------------------
feedback and thoughts appreciated
TheEd