Posted: 14/07/2015 at 16:07
Ok JJ, working on the next phase of the plan. We have a nice 8 week cycle, perfect. Long runs will extend a bit, but mostly focus will be longer intervals and some lovely hills for strength.
This week -
Easy 8 (as previously mentioned) this just to get you back in the post-race swing of things. How are your legs?
Intervals - this week's session will be HARD
1.5k warm up, 5 x 1k at 5:05, followed by 200m walk / jog (I think you will be walking this ) then 1.5 cool off. If 5:05 is too difficult, drop it back to 5:10 pace, better to finish the session than to blow out if you can't hit the 5:05.
LSR this week is a nice easy 16k.
Let me know how it goes.