2.44.52 at the Seville marathon on Sunday. 4min pb. Went through halfway in 1.22.26, came back in 1.22.26!!! Absolutely over the moon with how it went. Ready to build for Silver now with some longer slower weeks!
LoL, I'd be doing a hill reps session on the Tuesday. 2-3mins of running up a steep incline, before jogging back down. Building the amount of reps you do over the coming weeks. Do the power walk session on the wed. Rest on the Friday