On the plan
Tuesday: 5M – 1M jog then 6x400m at 10K speed (approx 2mins) with 200m or 90 sec jog recoveries then 1M jog
Wednesday: 6M steady – approx 9:30min/mile in 57 mins)
Thursday: 6M – 1M jog then middle 4M at half marathon pace (approx 34 mins) then 1M jog
Saturday: parkrun 5k or 40 mins fartlek (approx 4M
Sunday: 12M steady – 9:30min/mile in 1 hours 54 mins
What I actually did
Monday: Rest (not even a cycle to work!)
Tuesday: Cycled to work. 3.55M efforts session at club. average pace of 08:57min/mil
Wednesday: 4.19M. Cut the run short as my left leg was so painful, I was hopping. Went home and stretched.
Thursday: 6.64M steady pace average of 09:31min/mil. Strapped my knee up and, while it felt weird, seemed to do the trick.
Friday: Cycled to work
Saturday: 14.67M steady run, ave pace of 09:32min/mil. Happy with that, leg feels much better.
Sunday: 6.65M with Mr Charming ave pace of 09:44min/mil. There were some killer hills in there too and it was his longest ever run so pleased with the distance!
This week I will be mainly figuring out logistics for the race. Bib numbers, pasta meals, bag drop, airport shuttles etc. Oh, and working out what I’m going to wear.