Working towards my first sub 45 10K

[TheEd]

Hi johan, take care in the heat as it does impact, so don't hassle too much if you back off a little from effort

when running the hills, shorten stride going into hill and use your arms a little more pumping the elbow back a little harder .. in this session don't drive through with the legs but use your arms for the effort

hope this makes sense

TheEd