26-06-2020, 07:27 AM
Have you seen this article to see what pace you should run the sessions at
https://www.time-to-run.com/training/10k...amtips.htm
Work out the pace per kilometer for the 4K and add the 1Km time to get 5k
Our Example : 14min = 3.30 per K which is 17:30 for 5K
Double the time run [our example = 35min] add 1 minute [our example = 36min]
36min = 3:36 … round off to 3:40 … this becomes your 5x2000m pace per km
5 x 2000 at 3.40 per K with Rest 90 second
6x1000m at 3:30 per k with Rest 60 second
notice you increase the pace by 10 seconds
10 x 400m Rest 45 to 60 second 10 seconds faster per kilometer
2000m at ‘recommended pace’ per K with Rest 90 second
1000m at ‘recommended pace’ per k with Rest 60 second
also see:
https://www.time-to-run.com/theed/10k-tr...ting-point
https://www.time-to-run.com/training/10k...amtips.htm
Work out the pace per kilometer for the 4K and add the 1Km time to get 5k
Our Example : 14min = 3.30 per K which is 17:30 for 5K
Double the time run [our example = 35min] add 1 minute [our example = 36min]
36min = 3:36 … round off to 3:40 … this becomes your 5x2000m pace per km
5 x 2000 at 3.40 per K with Rest 90 second
6x1000m at 3:30 per k with Rest 60 second
notice you increase the pace by 10 seconds
10 x 400m Rest 45 to 60 second 10 seconds faster per kilometer
2000m at ‘recommended pace’ per K with Rest 90 second
1000m at ‘recommended pace’ per k with Rest 60 second
also see:
https://www.time-to-run.com/theed/10k-tr...ting-point