10k & 21k Training

[DaveM40]

Hi TheED - how are you?

I did the 4k TT today.

14:20 - and I felt pretty good. I did work quite hard, but legs were feeling nice.

This is a nice improvement from the 15:02 at the end of the build up phase, 9 weeks ago! :jive:

what do you think for taper next week? A basic outline in my mind is;

Mon - 40 easy

Tue - 20 easy + 4k at 21k race pace

Wed - easy 30 - 40

Thu - Fartlek - standard 6 x 1 min hard / 1 min easy

Fri - easy 30

Sat - rest day + sport massage

Sun - race 21k

Thanks for all you help, guidance and support

Dave