Tuesday 26th October
Out and Back: 15 mins out at fast enough to just talk in short sentences, 3 min rest, 15 mins back aiming to finish exactly at start of first run.
(Hint – gage the first 15mins carefully)
Thursday 28th October
5 x 800m (5k effort) 2 min rec
Saturday University Cross Country Relays 1pm at Wythenshawe Sports Ground (M23 0BD) OR 3ml tempo run
Sunday Long 60+ minute easy run
This schedule focuses on 5k/10k conditioning and Cross Country . Details here.