17-01-2009, 12:53 PM
OK .. the drop off of pace in 4th kilometer shows where you are at now however that is more due to recovering from your ailment than a true reflection of your fitness
however to be cautious we go back to what you did right at the beginning
start on the sub 40 minute 10k schedule however when starting with the 2000's next Thursday start with a pace of
4.05 to 4.10 per k for the 2000's which works out to 8.10 to 8.20
then for the 1000's it will be 10 seconds quicker, so 3.55 to 4 mins per 1000
Start Day 1 of the program next Tuesday and you should get onto the sub 40 minute schedule within 1 to 2 months of training
this is important and you will benefit from it without breaking down, it will give you time to recover properly while still building up again
be patient, if you follow instructions you will bounce back stronger within 10 days
Enjoy
TheEd
however to be cautious we go back to what you did right at the beginning
start on the sub 40 minute 10k schedule however when starting with the 2000's next Thursday start with a pace of
4.05 to 4.10 per k for the 2000's which works out to 8.10 to 8.20
then for the 1000's it will be 10 seconds quicker, so 3.55 to 4 mins per 1000
Start Day 1 of the program next Tuesday and you should get onto the sub 40 minute schedule within 1 to 2 months of training
this is important and you will benefit from it without breaking down, it will give you time to recover properly while still building up again
be patient, if you follow instructions you will bounce back stronger within 10 days
Enjoy
TheEd