12-08-2019, 09:29 AM
Hi Morten, and first off, welcome to the forums
we should start with the sub 40 minute structure and change the pace to your individual needs according to your 4k time-trial
look at the 10k program tips
https://www.time-to-run.com/training/10k/programtips.htm
to work out your pace for the sessions
would recommend day 1 of the program being Tuesday, so 2k session would be Thursday
great to have you aboard
TheEd
ps.. on the road the past weekend, hence delay in reply to post