Yes - it's quite a good drill - that last 20 minutes harder than you expect
JJ, no more vey long runs until after the half. Then yes 2 x very long slow sessions, with walk breaks as you did the previous time. You'll be just fine.
OK great - so from Tuesday -
Hills session (8k approx.)
Easy session (8k approx.)
Graduated / Tempo (total about 10k) same as today - 20min x 3 each section 30 sec per k faster + 60 minutes running
Next week LSR 20k
JJ, yes, Saturday rest. I had a bit of a difficult week with not feeling too well, only managed some of my runs none of my gym sessions but feeling better today.
Today, (if I'm not too late), go with - 20 minutes at LSR pace, then 20 minutes 30sec faster, then 20 mins 30sec faster again. ie one hour with increasing pace.
LSR this week only () 24k.
You are in great shape for the half mara at the end of this month. We will focus on longer intervals and hills from now until then.
Let me know which days are rest days / cross train this week and I will send you the rest of the plan
There are two over the 13/14 Feb. I'm doing this one, but there's another the following day. Might be a bit far to travel from the North though -
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