Concept2 Forum

I'm gonna race today a 5,5 cross race here http://maps.google.it/maps?oi=eu_map&q= ... lera&hl=it

I hope my track-training made his effects...

Running,
I must improve my pace-per-km, my dream is 3.15 x 5 km

Few months ago in the IAAF site I read a scientific article about it: 2 groups of top runners were enrolled in 2 cohort, some trained with high volume and few intensity, the others vice-versa.

The results were the same.

20 mins warm up

6 x 1000 3.20 each, 3.30 mins rest.

20 mins warm up than

10 X 400 1.16 each, the Salah's Running Method for 5k speed improving

I have a dubt: shall i have to increse to 12, maybe 14?

Need help.