New event challenge

[TheEd]

you will be able to do a solid 21km whether or not you will get sub 80 depends on the last 3km of the event

however, you are certainly hovering around sub 36 minute 10km shape and should therefore be OK if you run sensibly in the beginning, which I think you are disciplined enough to do

5 x 2000m at previous original pace

recovery Friday .. Saturday keep things easy

and Sunday hover your run between 90 minutes and 1hr 45 mins with 25km distance being considered sufficient that way you still have another knock at the 2hr on the next cycle

consider Rest the Monday after the long run, if necessary whereas a 20 minute light run can be beneficial if you absorb the long run well ..

then for the 1000's, I would prefer feedback on Monday before the session

once you get up to 2hrs you should keep it as part of your 3 week cycle as it is good armoury for the future

please watch you waking pulse and for any telltale signs that you need to come down

it has been exciting to see how well you have progressed in adapting to things and continually moving forward

well done

TheEd