Howdy, Stranger!
Categories
trainning
![[Deleted User]](https://w1.vanillicon.com/13f5cfdcfda330e5dbc159da4bde0918_100.png)
Hi,
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?
thanks
huw
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?
thanks
huw
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
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
All other runs are easy or steady paced unless specified.