Rest

3easy + 8interval - 5x3mins, min jog recovery.

13easy

3easy + 9interval - 8x1min, 1min recovery (on the beach)

6easy

8easy

6 - 5k race, 16.20 (5.2k)

Sessions

Tuesday - Just 2mins steady and then pushed hard on the last minute of 3. Was hard for me at this stage and pushed hard as I could on the last minute. Legs were heavy and just a bit of a shock to the system probably.

Thursday - Ran to the beach through the sand dunes and then did some minute efforts comfortable, tried to push off hard and then relax into my running. Felt better than Tuesday and good progression.

Saturday - 5k race which turned out to be 5.2k. Was very windy and pushed hard running alone. 16.20 was a decent time I suppose and going in the right direction as foot is still not 100%.