23-06-2014, 02:29 PM
HI QG .. it looks like you ran a more paced run in the 4k, which also show that you are developing in the right way.
you can do the normal walk run for this week and Thursday the 5 x 2k session, look at keeping it at a steady 4.30 per k, which = 9 minutes
no need to go quicker as yet
Saturday ... easy 5min walk, 40min run, 5min walk 30min run, walk easy 5min
you will now be up to 70 minutes of running in total without even realising it
keep things simple, keep things calm
the progression has been good, the weight will come down all in its own good time
you can swim when you want to, there is no need for cycling over the weekend, though if you desire you can slot a swim in
please provide feedback, do you feel relaxed about the whole process, and can you feel that you are working in the right direction?
over to you
TheEd
you can do the normal walk run for this week and Thursday the 5 x 2k session, look at keeping it at a steady 4.30 per k, which = 9 minutes
no need to go quicker as yet
Saturday ... easy 5min walk, 40min run, 5min walk 30min run, walk easy 5min
you will now be up to 70 minutes of running in total without even realising it
keep things simple, keep things calm
the progression has been good, the weight will come down all in its own good time
you can swim when you want to, there is no need for cycling over the weekend, though if you desire you can slot a swim in
please provide feedback, do you feel relaxed about the whole process, and can you feel that you are working in the right direction?
over to you
TheEd