|Week||Breakdown||Nutrition Breakdown||Other Considerations||Comments|
|Rest or Cross Training||
|TUES||General aerobic + speed 7M w 8 x 100m strides||
||Need to keep stretching
Assessment Centre in London for job position so unable to run that day
|WED||VO2 Max 8M w 3 x 1600m @ 5k race pace jog 50-90% intervals inbetween||
|THURS||Rest or cross training||
|FRI||Recovery + speed 5M w 6 x 100m strides||
||· Maintain micro nutrient intake on rest days||7M at 08:54min/mil|
|SAT||Rest or cross training||
||· Stretch|| 6.69M with parkrun in the middle.
new PB! 24:15. Extra chuffed because I didn’t think I was running that fast.
|SUN||Medium Long Run 12M||
||12.09M at 09:32min/mil average|