29-12-2016, 10:16 AM
Hi gerson, and welcome to the forums
let's jump right in and do the 4k time-trial, so you can start on the program from next Tuesday (Day1)
we shall use the sub 40 minute 10k program to provide a structure and we will change the paces according to your needs
for the first week, avoid doing cycling and strength training, after Day8 we can consider re-introducing both into the training cycle
hope this meets your requirements
TheEd
let's jump right in and do the 4k time-trial, so you can start on the program from next Tuesday (Day1)
we shall use the sub 40 minute 10k program to provide a structure and we will change the paces according to your needs
for the first week, avoid doing cycling and strength training, after Day8 we can consider re-introducing both into the training cycle
hope this meets your requirements
TheEd