Posted: 24/03/2014 at 15:44
RED, Rest if you can tonight. You have deserved it. Nothing wrong with your progressive 5.5M on Wed, that was a really good tempo run!
Your plan for this week sounds good. Cut volume slightly only this week, (should be down to 80% of your normal average weekly mileage). Combining parkrun with long run is fine. But make sure your long run is no further than 16miles.
I go on holiday for a week on Saturday, so won't be on-line. So next week cut volume again. Try and keep the faster stuff in but just less miles. 2nd week out should be down to 60% of your normal mileage. So if you've been averaging 34 miles per week, next week should be down to about 21. Long run of about 9 or 10miles.
So could be something like Mon 3M, Tues 4M, Thurs 4M, Sat 10M incl. parkrun
You will start to feel pretty good within next week, but don't make the BIG mistake of running further and/or faster. Allow the muscles to recover.