10k & 21k Training

[DaveM40]

Hi TheEd - I hope you are well. I have been doing the 3rd week of build up phase and all has gone well;

Mon - steady run 60 min ave HR 134 - pace 4.34

Tue - 5 x 8 min intervals @ around 3.49 per K

Wed - circuit training then 5k easy run

Thu - steady run 45 min + 15min @ 75% effort

Fri - rest day

Sat - long run 85 mins at ave HR 133

Sun - rolling hills - 50 min hilly fartlek workout

Legs feeling ok and I enjoyed the training

I have entered a 21k race for 24th October