Two good sessions and a couple of long runs. I feel like I’m getting fitter.
Monday: 8km easy (8)
Tuesday: road session – 30 mins fartlek: 60s on / 60s off – 8.5km total (18)
Wednesday: 21km easy (21)
Thursday: AM 10km easy / PM 8km easy (18)
Friday: AM 11km easy / PM 10km tempo 33:10 – 16:45,16:25 (29)
Saturday: rest (0)
Sunday: 28km easy (28)
Taken from my training log.
​Two good sessions and a long run.
Monday: AM 10km easy /PM 10km easy (20)
Tuesday: AM 10km easy / PM road session – 4 x mile off 90s, 5x20s hill reps (27)
Wednesday: 16km easy (16)
Thursday: 16km easy (16)
Friday: AM 10km easy / PM 15:00 warm up, 12km tempo 20:36/19:59, 15:00 cool down (29)
Saturday: rest (0)
Sunday: 28km moderate (28)
Taken from my training log.
​I had an extra day off due to illness but still managed two good sessions.
Monday: 16km easy (16)
Tuesday: AM 10km easy / PM road session 2km, 4x30s hills, 2x1km off 60s, 4x30s hills, 2km – 6:33, 3:04, 3:03, 6:18 (26)
Wednesday: 16km easy (16)
Thursday: 16km easy (16)
Friday: rest, unwell (0)
Saturday: rest (0)
Sunday: AM 10km easy / PM 10km tempo 33:55 (27)
​No long run but two very good sessions. I feel like I’m starting to get into shape.
Monday: easy run home (16)
Tuesday: AM 10km easy / PM grass session: 3 lap tempo, 10x~200m hills, 3 lap tempo (26)
Wednesday: 14km easy (14)
Thursday: 16km easy (16)
Friday: AM 10km easy / PM 10km tempo 33:43 (27)
Saturday: 13km easy (13)
Sunday: rest (0)
Second week of sessions after my break. I’m starting to get my fitness back.
Monday: 14km easy (14)
Tuesday: AM 10km easy / PM grass session 6:00 tempo, 10x60s, 6:00 tempo all off 60s (26)
Wednesday: rest (0)
Thursday: 15km easy (15)
Friday: AM 10km easy / PM 8km tempo on grass 27:37 (26)
Saturday: 15km easy (15)
Sunday: 25km moderate (25)
Taken from my training log.