14-08-2014, 08:52 AM
Put the run onto Saturday if possible
then Tuesday you can look to 5/6 x 1k Rest 60 seconds
for now look to run at 3.55 per k
provide feedback and then we can see how to develop further
look at the sub 40 minute 10k schedule to see the balance of the program and we change and add things to bring it towards 5k training
MrsDuck is currently doing 5k training while using the 10k programs
Day 3 .. 3 x 2k Rest 2 to 3 minutes .. pace close to 5k speed
weekend .. Long Run (MrsDuck did 2hrs last weekend)
Day 8 .. 6 x 1k Rest 60 seconds .. pace 3.45 to 3.50 per k
wednesday .. easy run .. 20 to 30 minutes
OOOPS Edit: Tues: 10 x 400m Rest 60 seconds pace 3.30 to 3.35
that is more or less what it is all about
this Saturday there is a paced run up to 10k for MrsDuck
the intention (or hope) is to have MrsDuck 5k speed down to 19:10 with 3 x 3 week cycles
hope this helps in understanding the balance of the structure
TheEd
ps.. in case you wondering who MrsDuck is .. see: Intro to the athlete, MrsDuck
then Tuesday you can look to 5/6 x 1k Rest 60 seconds
for now look to run at 3.55 per k
provide feedback and then we can see how to develop further
look at the sub 40 minute 10k schedule to see the balance of the program and we change and add things to bring it towards 5k training
MrsDuck is currently doing 5k training while using the 10k programs
Day 3 .. 3 x 2k Rest 2 to 3 minutes .. pace close to 5k speed
weekend .. Long Run (MrsDuck did 2hrs last weekend)
Day 8 .. 6 x 1k Rest 60 seconds .. pace 3.45 to 3.50 per k
wednesday .. easy run .. 20 to 30 minutes
OOOPS Edit: Tues: 10 x 400m Rest 60 seconds pace 3.30 to 3.35
that is more or less what it is all about
this Saturday there is a paced run up to 10k for MrsDuck
the intention (or hope) is to have MrsDuck 5k speed down to 19:10 with 3 x 3 week cycles
hope this helps in understanding the balance of the structure
TheEd
ps.. in case you wondering who MrsDuck is .. see: Intro to the athlete, MrsDuck