Posted: 27/03/2013 at 08:05
If you can get in 4 runs, try and get in one of each the following;
If you keep doing the same nothing will change. Also remeber to throttle back in the long run and sometimes the tempo run.
- Hills (doesn't need to be sprints, hard repeats and constant pace are needed too)
- Speed (Intervals / Fartlek / pyramid)
- Long run