coming off base phase/when to up the pace.

[TheEd]

Jon .. the secret behind the programs is not to increase the speed too quickly but instead try to get more consistency .. so for example ..

we set out the 6 x 1k R60 at a speed of 3.20 per k

once you hitting those targets .. we focus on bringing the long run in line, building it up to 18k .. and if this easy run is with a heart rate monitor, we able to see the improvement by the easy run, say @ 140bpm you running 1 minute slower per km than 10k pace

then the paced run at 160 bpm should be at a speed which is around 10 to 20 seconds per k slower than 10k race pace, for example

still running races in-between, as not all races are the same

then once you have done maybe 3 to 4 cycles, doing a planned off-period

then coming back with a 4k time-trial and noting that the speed has not dropped that much

once you achieve this, then you can run through a cycle and begin to up the speed of the sessions

with the added aerobic gain, the athlete is then able to handle faster sessions, you will note that hillwork sessions and more tempo runs are integrated

for now the idea is to get results off the KISS approach (keeping it simple)

consistency is the biggest need for improvement and it takes patience while still enjoying what you do .. let the results come instead of looking for them

there are certain elements that your heart rate and recovery pulse will tell you

simply accept them .. build, become strong, stay injury free and the results will show accordingly

hope this helps

TheEd