Posted: 02/11/2014 at 17:37
So I you did the 16k...me too
If you are doing 2 runs this week do them both at the slow end of easy - 1 x 8k and then 1 x 5k (no later than Friday, preferably Tues and Thurs). On the Sunday run (survival) at a comfortable pace - not more than tempo pace if you can manage not to get carried away.
Following week Tues just 3k recovery pace (slow as or slower than LSR pace)
...and race hard Thursday evening.
Keep me posted