Posted: 17/12/2014 at 08:04
Glad it's going better, stick with the plan of 8k Friday, but make sure to take it very slowly. Do the 22 on Saturday but factor in planned walk breaks - schedule them ahead of time. We intended to do a couple of these sessions so this is probably a good time to start. How about:
run 18 minutes walk 2 minutes? Alternatively, run 9 minutes walk 1 minute. The usual exception is if you hit a hill take the walk break - no point thrashing yourself uphill and walking down the other side. It'll be a longish session so take water and maybe a flapjack / gel with you.