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Old 29-09-2015, 12:29 PM   #18
Dan_Jericho
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Join Date: Oct 2014
Location: Oxford, UK
Hi Ed,

So I decided to run the 4k time trial this morning at the local 400m track.

I ran 4000m in 14:10. Pushed myself fairly hard and felt ok considering I haven’t done a quality session for about 9 weeks I think.

I’ll start on the programme tomorrow morning. I’ve calculated the following times to use for the 1st cycle:
2k intervals at 3:40 (7:20) R90
1K intervals at 3:30 R60
400m intervals at 1:20 R60

About aiming for a sub-34 time, shall I see how the first 1 or 2 training cycles go for now before making any changes to the sub-35 programme?

Cheers,
Dan.
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