hi i have done my time trial 4k 15.50. my pb is 39.34 i hope using this programme i can duck under 39 any tips my race is in 3 weeks
:mmm:
why does everyone leave it for the last moment
the only thing we can advise for now is to do a 5x2k session this Thursday and 6x1k next Tuesday
will advise on pace but would also like to know current training routine before going further
Thanks and welcome
TheEd
i currently train six days a week nothing structured tempo runs mid week one session 800s then long run of about 9 miles sat doing about 42 miles per week
Hi the ed
I will take your advice and run 5x2k on thursday my problem seems to be starting to fast. I need to learn how to pace myself.
robbie:confused: :confused:
Are you able to work out your pace for the 2k session?
http://www.time-to-run.com/training/10k/programtips.htm
[COLOR="Navy"]Find a 400m track and run a 4K time-trial [ 10 laps ] [eg. 14min]
or run a 5K time-trial whatever is easier to arrange
Work out the pace per kilometer for the 4K and add the 1 Km time to get 5k
Our Example : 14min = 3.30 per K which is 17:30 for 5K
Double the time run [our example = 35min] add 1 minute [our example = 36min]
36min = 3:36 ... round off to 3:40 ... this becomes your 5x2000m pace per km
5 x 2000 at 3.40 per K with Rest 90 second
6x1000m at 3:30 per k with Rest 60 second
notice you increase the pace by 10 seconds[/COLOR]
Please ask for clarification, if needed
TheEd