Posted: 04/07/2015 at 09:31
JJ, good - next is LSR 12k on Sunday. DO NOT RUN HARD.
Next week -
Tuesday 5k easy, then 5 x (400m at 5:30 pace then 100m easy jog) then up to 1.5k cool off. So total distance around 9k. You should find this easy - that does not mean you are not running fast enough! Stick to the paces. This week you should not finish any session feeling wiped out.
Thursday or Friday (whichever fits your schedule) 3k jog just to keep loose and turning over.
and have a swim or two if you feel like it, just don't push too hard.