Posted: 28/07/2014 at 11:24
OK JJ. This week you need to do 3 runs.
1x 8k easy
1x tempo (total 8k distance, so 1.5 warm up, 5 at pace and 1.5 cool off. Pace - 6:10 - 6:20mins per km, see how you feel)
1x 12k LSR
Also 2 bike rides each 45-60 mins. I'll leave it to you to pick the days, but ideally don't run on consecutive days, and have a full rest day before or after the LSR.
LSR will build to 18k before the GNR, not further, and don't worry, lots of plans operate that way. You know you can do the whole distance so we don't need to prove that, right now avoiding injury and getting you around in one piece.