13-10-2010, 08:02 AM
Hi Simon and welcome to the forums
03 start with 3x2k R90-2min 9min 50 (4.55 per k) T
3 times 2000m with Rest of 90 seconds to 2 minutes .. pace 4.55 per k = 9 minutes 50 seconds per 2k
08 start with 5x1k R60 - 90 4min 45 to 4min50 L
5 times 1000m with Rest of 60 seconds to 90 seconds .. pace 4 minutes 45 seconds to 4 minutes 50 seconds
hope this helps
TheEd
03 start with 3x2k R90-2min 9min 50 (4.55 per k) T
3 times 2000m with Rest of 90 seconds to 2 minutes .. pace 4.55 per k = 9 minutes 50 seconds per 2k
08 start with 5x1k R60 - 90 4min 45 to 4min50 L
5 times 1000m with Rest of 60 seconds to 90 seconds .. pace 4 minutes 45 seconds to 4 minutes 50 seconds
hope this helps
TheEd