Hi Vick, no .. a 31 to 32 minute 10k runner would probably run closer to that pace .. if you have a pulse monitor often the average for an easy run is 140 bpm
the three different easy days comes after what session is the day before etc
normally after a quality session the 'easy' is to assist recovery
an 'easy day' is recommended when you feeling fresh and ready to run quicker but make a point of keeping the run relaxed and easy .. an easy day
easy distance is focusing on covering the distance with as little effort as possible .. so if it is a 15k it is about covering the distance .. there isn't a time associated to the distance
as a runner develops the various sessions become more understandable to them and they look to balance their runs according to when they need to be in shape
I hope this helps in some way
TheEd
ps.. we recommend a runner does a 4k time-trial to get an understanding of what shape they currently in, then you can see which program to go onto and set paces according to your 4k time, once you have done the 2k and 1k session you should get towards what pace various runs would be accordingly
the three different easy days comes after what session is the day before etc
normally after a quality session the 'easy' is to assist recovery
an 'easy day' is recommended when you feeling fresh and ready to run quicker but make a point of keeping the run relaxed and easy .. an easy day
easy distance is focusing on covering the distance with as little effort as possible .. so if it is a 15k it is about covering the distance .. there isn't a time associated to the distance
as a runner develops the various sessions become more understandable to them and they look to balance their runs according to when they need to be in shape
I hope this helps in some way
TheEd
ps.. we recommend a runner does a 4k time-trial to get an understanding of what shape they currently in, then you can see which program to go onto and set paces according to your 4k time, once you have done the 2k and 1k session you should get towards what pace various runs would be accordingly