18-11-2009, 04:27 PM
if Thursday being race day .. then Wednesday being Rest day
Tuesday the 6 x 1 min fast with 1 min slow .. fartlek session
Monday easy day of 40min running
Sunday .. 3 x 1000m Rest 2 to 3 minutes .. 1k in 3.50 to 3.55
Saturday easy day of 40min running
Friday .. 1hr easy distance
Thursday .. 4 to 5k @ 4.20 to 4.30 per k .. paced run
Hope that helps?
TheEd
Tuesday the 6 x 1 min fast with 1 min slow .. fartlek session
Monday easy day of 40min running
Sunday .. 3 x 1000m Rest 2 to 3 minutes .. 1k in 3.50 to 3.55
Saturday easy day of 40min running
Friday .. 1hr easy distance
Thursday .. 4 to 5k @ 4.20 to 4.30 per k .. paced run
Hope that helps?
TheEd