sub 35min after marathon training

[TheEd]

Hi derele .. the programs are progressive and it makes no sense at all to provide online programs with everything in the programs which creates a higher risk of injury etc

so the intention is to keep everything simple and then to build on the program as the runner develops

to start with the programs focus on the 2k - 1k and long run then with results from minimal to begin adding various aspects to the program this is only done once the runner goes through a few cycles and then goes towards the build up program and then onto the cycles again and then through the process again

if you do 5 x 2000m @ 3.30 per k ... 6 x 1k @ 3.20 per k and your long run

and you go through the cycles and line up healthy for a race

then you should race 10k around 35 minutes plus 25 to 45 seconds max slower

these programs have been tried and tested in a squad environment over the years and have got results accordingly

hope this helps to better understand the simplicity of the approach

Cheers

TheEd