Hi guys
I'm practising in beach sand which is very hard to run that you know. My 3km best is 13.06 for 3km. I want to run in 10mins. Anybody plss tell.. that schedule I follow weekly in beach sand is
Mon: 400m ×6, rest 3mins (timing 2.10, 2.05, 2.06, 2.05 etc)
Tue: 4km easy
Wed: 2km fartlek (200m fast- 100m slow)
Thurs: 4km easy
Fri: 200m ×8, rest 2mins (timing 52,50,53,55,49 etc )
Sat: 4km easy
Sun: 3km time test in road
Wat changes should I do and plss give according to beach so that I can practise
Thankyou