This week….

Monday Rest + 5 mile cycle All ready done this after long weekend (fri/sat/sun) on Red Cross duty was very tired Tuesday 1M jog, 6M fartlek, then 1M jog + 5 mile cycle All done Wednesday 6M slow + 5 mile cycle + BodyCombat Did this in my lunch hour today bit fast for slow run but was […]

This week..

Sub-4:00 Rest 1M jog, then 1 min fast, 2 mins fast, 4 mins fast, 2 mins fast, 1 min fast, all with 1-min jog recoveries, then extra 2-min jog. Repeat sequence once, then 1M jog 8M slow 1M jog, then 2M brisk, then 1M jog Rest 3M easy 15M steady, or race (5M to half-marathon […]