Where do I start?

[TheEd]

my apologies .. an old timer moment

oooops



Thursday 2000m session

And correct about the pace 1minute added to 3.30 per k (10k time) to give 4.30

however in your scenario I would run slower and focus purely on 'time on feet' until going onto the next cycle

adaptation is most important

Hope this helps

Cheers

TheEd