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sub 40 10 k. Please advise - Printable Version

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sub 40 10 k. Please advise - TheEd - 01-03-2009

For the future it is always best to start the cycle on the Tuesday .. so Thursday is the 2000's and the longest run over the weekend

so for now do day 5 and chat to me after that about the 1000 session

hope that is OK

we can always change the last 5 days of the program however the first section is balanced to fit in with a Sunday long run

as you progress you will be doing a Hillwork session on the first Saturday of the program

hope this makes sense

TheEd


sub 40 10 k. Please advise - robbie_1000 - 02-03-2009

Day 05 Completed today 15k 1hr20 ahr 138 mhr156 :whistle:

I have my race face on now :p


sub 40 10 k. Please advise - robbie_1000 - 03-03-2009

5.5k today 30mins Smile


sub 40 10 k. Please advise - TheEd - 04-03-2009

everything grand?

TheEd


sub 40 10 k. Please advise - robbie_1000 - 04-03-2009

yeah - legs seem strong. Nowt to worry about atm. I guess that comes from building things up slowly. Looking forward to the nicer weather and some good results :-)


sub 40 10 k. Please advise - robbie_1000 - 04-03-2009

An easy 10k tonight 48.20secs Smile


sub 40 10 k. Please advise - robbie_1000 - 05-03-2009

Onto the 1000s today. 3.50 pace ok Ed? :confused:
Cheers me


sub 40 10 k. Please advise - TheEd - 05-03-2009

10 seconds per k faster than your previous 1k pace for the 2000m session

so if you ran the 2000's at 4 minutes per k then the 1000's will be 3.50 per k

Hope that helps

TheEd


sub 40 10 k. Please advise - robbie_1000 - 05-03-2009

TheEd Wrote:10 seconds per k faster than your previous 1k pace for the 2000m session

so if you ran the 2000's at 4 minutes per k then the 1000's will be 3.50 per k

Hope that helps

TheEd

3.50 per k it is then.
Cheers again Rob


sub 40 10 k. Please advise - TheEd - 05-03-2009

for further clarity

a session such as 10x400m would be 10 seconds per k faster to give the 3k pace session

the 6x1000m is to develop the 5k speed

theoretically the idea is have you eventually running your 5x2000m session at 3.50 per k within 6 months

this is all possible via patience and the correct development

patience and consistency is the key

do the sessions and work together and you should be looking at a sub 39min 10k by the year end

Big Grin

TheEd

:jive: