3 messages
06/12/2006 at 11:01
i uesed to do a time of 18:19 for a 5km race 1 month ago untill i had a knee injury and now it takes me 16:15 to do 2 miles can anyone help me and instruct me on what type of trainning i should do what type of milage to get my times back to were they were 1 month ago?
06/12/2006 at 11:35
Could you not follow the same training pattern that you did 3 - 4 months ago?

If not here is a general plan for 5 - 10km training for 5 to 7 days per week running:
M: 45 - 60mins
T: reps like 6 x 1km
W: 30 - 45mins or rest
T: 50 - 60mins including 30min temps
F: 30 - 45mins or rest
S: hills or 60 mins
S: 90mins slow
06/12/2006 at 11:36
*temps = tempo

All other runs are easy or steady paced unless specified.

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3 messages
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