Posted: 11/05/2015 at 07:14
JJ, that's fine. Next couple of weeks we'll keep the LSR 'short' (ish) at a mere 16k.
So this week -
1 x 8k easy
1 x hills (hooray! they are back!) warm up 1 - 1.5k. Then 8 x 2 mins up a reasonable hill and jog down again. Rest in between if you need to. Cool off 1 - 1.5 again.
1 x LSR 16k
...and throw in a swim and at least one core session that I know you are not really doing
In 2 weeks time we'll do a time trial and set new paces.