prepare for 7K race

sportfighter

Tonight, 16/9,  went to train 8k tempo
it is the record checked at every 400m
1'39, 1'47, 1'44, 1'48, 1'48
1'48, 1'49, 1'53, 2'03, 2'03
2'08, 2'00, 2'14, 2'13, 1'59
1'58, 1'49, 1'51, 1'51, 1'18

i run 8k need almost 38 mins

would you give me some advice?

sportfighter

一星期跑兩至三次la..
今晚, 19/9 跑8k tempo
1'40, 1'46, 1'51, 1'52, 1'53
1'54, 2'00, 2'01, 2'00, 2'01
1'52, 1'49, 2'03, 2'04, 1'58
1'53, 1'59, 1'53, 1'52, 1'25

sportfighter

edwin, thank you ...
the race will be held on 28/9, sunday...

i will try my best and follow this plan... ^^