10-09-2014, 04:22 PM
great ... now for the 5 x 2k session .. stay at previous 2k pace and look to go the last 1 x 2k 5 seconds per k quicker
if you satisfied with the result, then next week Tuesday you can increase the speed / pace of the 1k session
see if you able to report back and then we can talk about the Tuesday session
over the weekend .. there is no need to go further than 18km if you have not done a long run for a while
focus on staying relaxed throughout with Tuesday's session in mind
once you have got this behind you, then the rest of the cycle should be fun
TheEd
ps.. fun may often feel too easy, however that is what you want, to feel good about your running and to avoid niggles and setbacks
if you satisfied with the result, then next week Tuesday you can increase the speed / pace of the 1k session
see if you able to report back and then we can talk about the Tuesday session
over the weekend .. there is no need to go further than 18km if you have not done a long run for a while
focus on staying relaxed throughout with Tuesday's session in mind
once you have got this behind you, then the rest of the cycle should be fun
TheEd
ps.. fun may often feel too easy, however that is what you want, to feel good about your running and to avoid niggles and setbacks