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Old 09-06-2017, 04:19 PM   #4
TheEd's Avatar
Join Date: Dec 2007
P, you should stick to having the rest after a session, you can do active rest such as swimming or cycling (if you know how to spin properly)

if you do the 2k session, it is best to have a recovery day after the session

do the 2k session with a Rest of 32 minutes and provide the hear rate feedback

once we learn more about you, we can look at replying in context

take your recent 10k race time of 4 minutes per k. In the past, we have worked on the rule of thumb of having 1 minute per km added to the easy runs up to 1hr. so there it would be 5 minutes per k (which you seem to be doing)

however, this is often applied to those who are training consistently, so the whole intention is to develop

do the 2k session, provide feedback and we shall see from there

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