» See program features On-line Coaching Programs Flexible Schedules to Fit Your Lifestyle TRAIN FROM HOME Notice you increase the pace by 10 secondsġ0 x 400m Rest 45 to 60 second 10 seconds faster per kilometerĢ000m at ‘recommended pace’ per K with Rest 90 secondġ000m at ‘recommended pace’ per k with Rest 60 secondĪ final tip. Our Example : 14min = 3.30 per K which is 17:30 for 5Kĭouble the time run add 1 minute ģ6min = 3:36 … round off to 3:40 … this becomes your 5x2000m pace per kmĥ x 2000 at 3.40 per K with Rest 90 secondĦx1000m at 3:30 per k with Rest 60 second Work out the pace per kilometer for the 4K and add the 1Km time to get 5k Or run a 5K time-trial whatever is easier to arrange (see Your starting point and future reference) įind a 400m track and run a 4K time-trial Not all of you will be able to make a rapid jump to the new 10K pace and it would be advisable to start at a pace where you are able to adapt with little complications. Now for that all important Where to start with your 10K pace sessions? The pace of these runs should be at least a minute per K slower than 10K race pace until you have adapted to the extra stress. Week 3 : Tuesday – Wednesday – Thursday : an easy 10K am run Introduce them slowly at first with you only adding the extra 10K once you begin to adapt to the quality of the speedwork. Week 2 : Tuesday – Wednesday – Thursday – Friday : an easy 10K am run If you feel that you are able to slot in a 10K run in the morning, without it affecting your day then here is when and where to slot them in : This would certainly only apply to athletes running 36 min or faster. After launching the 10K programs and receiving a number of emails, we shall now add clarity to a few aspects regarding the program.įirstly, it wasn’t considered necessary to mention the 10K am runs one can do to enhance your overall program.
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