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Old 24-06-2016, 10:25 AM   #5
PhilD
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Join Date: Sep 2014
Think so.. (logged here mainly for my reference)

4K = 19:14 @ 4.49 per km
5k time = 24:03

10K = 48:06
10K + 1 min = 49:06

5 x 200m @ 4:55 per K with 90sec rest.

6 X 100M @ 4:45 per K with 60 sec rest

10 x 400M @5:05 per K with 45-60 sec rest.

Do I start out on these paces above or follow the pace in the program?
I also have a race on Sunday but not really done much recently to get sub 50 time..
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