08-10-2014, 11:57 AM
congrats on the 10k PB .. regarding the off-period, it is wise maybe to take 1 week off and then to go towards a 2 week build-up period
swimming is fine, however when coming back to the program proper, don't do swimming on the quality days such as Day 3, the long run and the 1k session
through our sister site http://www.time-to-tri.com we are working on bringing out our Triathlon Programs which are based on the 10k Program format
more shall be mentioned about this in the future
and yes, 4k time-trial after the Build Up
cheers
TheEd
swimming is fine, however when coming back to the program proper, don't do swimming on the quality days such as Day 3, the long run and the 1k session
through our sister site http://www.time-to-tri.com we are working on bringing out our Triathlon Programs which are based on the 10k Program format
more shall be mentioned about this in the future
and yes, 4k time-trial after the Build Up
cheers
TheEd