Training Help Please

[TheEd]

you may post as often as you like

as for the spasm .. maybe you needed a bit more recovery after the 21km

be careful not to overdo things .. consider quality and even a day off in-between so as to allow for proper recovery

you looking at maintaining 10k speed via the 2k session

move straight to doing 5 x 2k @ the pace you have there and for now increase the recovery

then have a day off or even consider a simple walk the day after

then get working on your long run

please ask questions

TheEd