do tell me wrote:
SUPERIOR COACH JS wrote:
That easy pace of 4:37 and pulse 141 tells that you right now have capacity to run a 3k around 9:15, a 5 k close to 16 min, a 10 k sub 33:30 , a half sub 1:14 and a marathon sub 2:34 . That`s where you are now in capacity but we will work you down in times........
That means no progress made so far with the magical training
You are wrong as always! )) His best 3 k before is 9:25 and now his training points to 9:15 ......in relatively short time on the program. :)