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Old 26-03-2018, 09:22 AM   #4
TheEd
TheEd
 
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Join Date: Dec 2007
OK .. lets go through this

for the 1k session, only speed up to 4.05 over the last 2 x 1k, otherwise keep it between 4.10 to 4.15 per k

drop the 10 x 400m session and replace it with

3 x 1600m @ 4.10 to 4.15 per k with 3 minute Rest between each 1600m

don't take the pre-run sips of water before the run, lets see if that also assists

regarding off-period and build-up, we recommend this to avoid stagnation, even if it takes longer to get back to form after the build-up, you do jump to a new level.

We can look how things go during this cycle

TheEd
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