27-06-2012, 07:25 AM
Well done Albert considering how you felt before running the 4km
this is a progressive result and very good considering the training before this and a little better than I thought you would run
just be careful now that you don't get sick, colds etc .. so make sure to drink more water during the day and look to get a few early nights' sleep
we will increase the pace of the 2k session by 5 seconds
3.35 to 3.40 per k = 7.10 to 7.20
3.25 to 3.30 per k for the 1k session
400m pace up to 3.15 to 3.20
maintain the 1hr runs as normal .. so from now on you can run 1hr easy recovery each day (please ask questions about this, if not clear)
my main concern is avoiding colds etc
onwards and forwards and well done
TheEd
this is a progressive result and very good considering the training before this and a little better than I thought you would run
just be careful now that you don't get sick, colds etc .. so make sure to drink more water during the day and look to get a few early nights' sleep
we will increase the pace of the 2k session by 5 seconds
3.35 to 3.40 per k = 7.10 to 7.20
3.25 to 3.30 per k for the 1k session
400m pace up to 3.15 to 3.20
maintain the 1hr runs as normal .. so from now on you can run 1hr easy recovery each day (please ask questions about this, if not clear)
my main concern is avoiding colds etc
onwards and forwards and well done
TheEd