10k pb: 34:10
5k pb: 15:50
workouts:
3x150m with 10min rest: 17,3 (almost max-speed)
8x200m with 3min rest: 25,0-24,8
3x600m with 12min rest in 1:25-1:24 (last one pretty much all out)
6x1000m with 3min rest in 3:00
10k pb: 34:10
5k pb: 15:50
workouts:
3x150m with 10min rest: 17,3 (almost max-speed)
8x200m with 3min rest: 25,0-24,8
3x600m with 12min rest in 1:25-1:24 (last one pretty much all out)
6x1000m with 3min rest in 3:00
Crap endurance so don't know
should be good for 1:53-4.
TomConnecticut wrote:
10k pb: 34:10
5k pb: 15:50
workouts:
3x150m with 10min rest: 17,3 (almost max-speed)
8x200m with 3min rest: 25,0-24,8
3x600m with 12min rest in 1:25-1:24 (last one pretty much all out)
6x1000m with 3min rest in 3:00
the 600s are solid.
1:52