9 steady

6 easy + 6 interval - 4x1k (3mins lap jog rec) 2.55, 2.48, 2.44, 2.41

Rest

6 easy + 7steady - 5miles steady + 6x200m @ 30sec jog 200m

6easy

3easy + 8 (5k race) - 14.39 road race.

13easy

Total Miles - 64

Comments

Another good 'recovery' week. I had 2 weeks to try and up the leg speed a bit and take a few easy days to recover nicely for the next block, as they say the adaptations take place during rest I think its important to give the body time to adjust. I ran my fastest ever kilometer on Tuesday which was nice and having to run around a group on the last bend I think I might be able to go sub 2.40 next time (fingers crossed). The race went well and enjoyed so now looking forward to the next 4 weeks 'proper' training again.