12-06-2009, 05:08 AM
Hi Determinator and welcome
this makes great reading and there is no reason why we cannot work to achieve a sub 40 minute 10km
what I recommend is that you start on the sub 40 minute 10km format and that we change the paces of the quality sessions - the 2000's and 1000's so that it suits you more
there is no need to rush this pace as we need you to adapt to the cycles before worrying about the sub 40 minute pace
this will come naturally
judging from your 4k time-trial you already do have the sub 4 minute pace requirement, so the speed is there, what we need to convert it to is speed endurance and that is exactly what the 2000's will achieve
ideally I would not like to change the 18 day cycle too much, so we have to decide on what day you shall start the cycle? Normally Day1 is a Tuesday to slot in race days on a Saturday.
and yes, you can continue with your press ups on any day however avoid doing leg exercises a day before and after the quality sessions
judging from your pulses given so far, your easy runs could be around 120 to 130 bpm, however we shall be able to determine this more after a little more data
treadmill incline, I do believe was around 1 to 2% (need to refresh memory here)
I shall await further input from you
Cheers
TheEd
this makes great reading and there is no reason why we cannot work to achieve a sub 40 minute 10km
what I recommend is that you start on the sub 40 minute 10km format and that we change the paces of the quality sessions - the 2000's and 1000's so that it suits you more
there is no need to rush this pace as we need you to adapt to the cycles before worrying about the sub 40 minute pace
this will come naturally
judging from your 4k time-trial you already do have the sub 4 minute pace requirement, so the speed is there, what we need to convert it to is speed endurance and that is exactly what the 2000's will achieve
ideally I would not like to change the 18 day cycle too much, so we have to decide on what day you shall start the cycle? Normally Day1 is a Tuesday to slot in race days on a Saturday.
and yes, you can continue with your press ups on any day however avoid doing leg exercises a day before and after the quality sessions
judging from your pulses given so far, your easy runs could be around 120 to 130 bpm, however we shall be able to determine this more after a little more data
treadmill incline, I do believe was around 1 to 2% (need to refresh memory here)
I shall await further input from you
Cheers
TheEd