30-09-2019, 08:35 AM
Hi Jamie, sub 15 in our squad set the athletes up for 64 to 65 .. as can be seen from the programs, it is not high in mileage but we focus on short recovery to enhance speed endurance. I am sure I have mentioned that 62 minute half-marathons were run using the same structure as the 10k programs
5 x 2k with R90 @ 2:50 per k = 5:40 in accommodating others 6 minutes for the 2k to 6:20 or 6:30 gave certain performances achieved from the 2k session
with the 1k session 10 seconds per k quicker than the 2k session .. we found that if you took your overall 1k pace and added 25 seconds to it, this should be the slowest you should run for 5k ..
all the above a reminder, to keep doing the things that work for you and for you not to get caught up in what others do, because they have faster PB's
onwards TheEd
5 x 2k with R90 @ 2:50 per k = 5:40 in accommodating others 6 minutes for the 2k to 6:20 or 6:30 gave certain performances achieved from the 2k session
with the 1k session 10 seconds per k quicker than the 2k session .. we found that if you took your overall 1k pace and added 25 seconds to it, this should be the slowest you should run for 5k ..
all the above a reminder, to keep doing the things that work for you and for you not to get caught up in what others do, because they have faster PB's
onwards TheEd