Posted: 17/01/2016 at 10:46
JJ, yes 26k would be a good distance for LSR
Then next week a bit of a change -
1 x Long intervals - 1k warm up, 3k @ 5:50 - 6:00 then easy 200m x 3, cool off
1 x Easy 8k
1 x Downhills - warm up 1 - 1.5k, find a long slow downhill and run it with a reasonable pace, concentrating on your form, treading lightly. Easy walk / jog back up, repeat for about 30 minutes, cool off.
...sorry for the absence, work was a bit of a challenge for the last couple of weeks.