24-01-2011, 03:08 PM
thanks very much for you advice. im glad i got a replay from you and ido appreciate the help that u have been giving to the guys here. and thank you very much again. well where can i start ed lets start with injuries hamstring. maybe because i do always train on the road as there is no track here. i havent raced since last summer. now i feel good again no pain. since i have found this great website i found this program great so i took serious and started from beginning by building up. i mean 2 weeks slow pace i meant 2 minutes pace less then my race pace then after tow weeks, started with building up program for 3 weeks including hill work out in work hill and long runs at weekends for 75 to 80 minuts as i have seen on this program explains that normally is 6 weeks cycle but it said i can do only 3 weeks, now im on time trial as its explained i didnt understand it last 3 days i went for 10 km good effort i meant one minut less then my race target 3 minut five second to run 31 m 10 km hopefully. i went about 4 10 seconds km pace i felt good i mean not hard i can say 70 persent h. before to go to start 31 minutes 10 km program i should do time trial. and i have done 3 days of 10 km. but i havent done any speed sessions yet and dont know to arrange them i dont know if i should run 10 km easy first then start time trial speed sessions or warm up then start time trial>? if u see 31 minutes 10 km training program u will see the build up period and its time trial the way they have explained it i couldnt understand it. i think thats my concern my friend and thanks very much for your advice i will be pleased with your help and thanks again. lahcen