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Old 15-04-2018, 06:55 AM   #6
TheEd's Avatar
Join Date: Dec 2007
OK .. you have a marker .. 5k = 18:24

start your 2k session as follows: 5 x 2k @ 3.45 to 3.50 per k

your 6 x 1k session is normally 10 secs per k quicker = 3.35 to 3.40 per k

the most important aspect is the Rest .. 60 secs for the 1k and 90 secs for the 2k

we recommend Day 1 being Tuesday .. so do light runs before starting on Tuesday

Thursday Day 3 .. please provide feedback after the 2k session .. try monitor your heart rate for the end of the 2k and how the HR drops during the 90 seconds Rest

hope this helps

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