Monday, I was joined by a friend on the club run, so opted for the shorter 6 mile route - but put in some effort aiming for 8:30 pacing.
Wednesday at the club’s speed session we did 6 minutes of fartlek (30 seconds at 10km, 30 seconds 5km and 30 seconds rest) followed by 8x 3 minutes at 5km pace. All my efforts under 7 minute / mile pace.
Saturday I volunteered at parkrun, setting up and running 4.9 miles overall, although my watch failed to record my entire parkrun effort (22:11 - a new course PB) I have opted to add a manual entry to make up the shortfall.
Sunday the usual long run day, I opted for 3 miles easy, 1 mile steady, 3 miles at goal pace and 1 mile recovery for 8 overall.
Ticking over to 900 miles now. with 3 months still to go.
It’s half marathon time next sunday, so will reduce volume as I taper in preparation.
- 7.0 miles - easy club run
- 6.5 miles - speedwork
- 4.9 miles - park run and warm up and down
- 8.0 miles - long run