Hi theEd
Did a 5k all out this morning and broke 17, so happy, so shocked!!! It was all over the show, set off way to quick and probably ran the fastest k of my life. At 2k I was extremely close to stopping and would have quite happily put it down to not simulating a race in about 4 months so being way over keen...I somehow got through taking it 500m a time and when I got to 4k I thought im still on for a great pb so keep going! Finished in 16.58, splits of 3.11,3.25,3.31,3.29,3.22.
I'm following your programme still, but on the easy days I make sure I always run 10-12k, and I now have either longer warm ups or warm downs. I know we can double day run, but it's just not possible for me and right now I have a happy run life work balance.
I'm at 40 to 45mpw, up from 25mpw on average last year, 2 months better consistency, more miles and injury free is feeling great, I'm soaking it all in right now and buoyed by the hope that come July/August races will be back on and i can finally crack sub 35 for 10k!
Next goal now is to work towards that 16.40 5k mark, if I can hit that then I can be confident of hitting sub 35k do you think? I have the dreaded 5by2k on Wednesday so will see how close I can get to a 3.25 average per set.
Hope all is well your end,
Neil