coming off base phase/when to up the pace.

[TheEd]

Hi Jon, this is good, the fact that you were able to come back over the last 3k is a good sign, as normally being on the Build Up you don't have the speed to go out quickly in the beginning, so there is always a drop off after a number km if the person has started too quickly according to the amount of 'speed' training they have done.

So there are a lot of positives to take out of this .. good stuff

now as for the 27th, how seriously do you want to take this, as we can have the variation of TEMPO runs or we could consider a 6 x 1k session on Thursday (which to me is not necessary)

so depending on your response we can plan forward from there

Cheers

TheEd