Sub 40 10km plan- 3/4 days a week??

[TheEd]

cut the Monday session back to 20 to 30 minutes for the week

enjoy

TheEd

[supersplurk]

O.k, my sessions since my last post were:

Thurs: 50km cycle (1hr 50)
Fri: Rest
Sat: Rest
Sun: 6 x 100m/60sR.
This session went much, much better than the last time I tried this. Legs felt fresh and after a 200m warm up and a good stretch I was ready to go. I was tired by the end but not flat out and although I was working hard throughout I would describe it is as ‘controlled discomfort’ rather than just running as hard as I could for each rep.
Splits were:
3:59/3:58/3:54/4:01/3:59/3:56

My planned sessions for the next week are:
Mon: 30 mins easy
Tue: 3 x 5 mins at race pace
Wed: Rest
Thurs: 6 x 1 mins fast
Fri: Rest
Sat: Rest
Sun: Race

Iam not expecting anything great from this race but will be happy anything under 43,very happy with anything under 42 and delighted with anything under 41.

[TheEd]

How do you intend approaching the race, what pace are you going to go out in?

how are you finding your recovery between the quality sessions, are you recovering well or aches and pains after each quality session?

Cheers and here's to the week's training

TheEd