Posted: 12/04/2014 at 08:30
Next week's plan - you'll see that your speed session is shorter intervals. 10x600m with 2minutes recovery jog in between. ie keep moving. The pace - use your estimated 5k race pace. By my calculations that is 5:15 per k. Heart monitor will be useful.
Monday Recovery 60mins
Wednesday 600m repeats. 2k warm up, 10x600m @ 5k pace / 2min recovery jog, 1k cool off
Friday Easy 60mins
Sunday LSR 16
On the subject of bottles & belts - a big factor is whether or not you STOP or not when you drink. If not your bottle needs to be easily accessible and easy to drink from. My concern with carrying bottles is that it can affect your gait. A camelback resolves this because it sits on your back and you drink from it through a straw. However, I think you feel the heat and it definitely is warmer running with a backpack. So a belt with a bottle pouch might be the answer - you can always leave the bottle out if you are confident that there will be water en route.
Gels - at this stage next you are still looking at 2-3 hour runs, so while you will need some nutrition you shouldn't need to be carrying a huge amount. A lot of gels affect the stomach (which is why you need to experiment) but you can only eat so many without being 'disturbed' (so to speak ). An arm band might do the job for gels only.