Improving 10k with regular training

[MMS]

Ok! 2h long run. I'll hydrate every 3km during this run that should be of 19km.

In order to make theses long runs fall on the weekend, I changed the schedule on the 2nd and 3rd weeks of Build Up because they put the long run on a Monday. See if its ok?

I'm making these changes for this weekend (my 3rd w/end of Cycle 1) and 2nd w/end of next cycle. When we reach the 3rd week again, we discuss how it should be done to accommodate the time-trial on Sunday (day 20)

(18)Today: Off
(19)Sat: 40-50min Hill Work
(20)Sun:2h long run
(21)Mon:OFF

Week 1 Cycle 2 follows normal, then:

(08)Tue: 1hr
(09)Wed: 1hr (15min 65%)
(10)Thu: 5x8min @ 75% 2min easy
(11)Fri: OFF
(12)Sat: 40-50min Hill Work
(13)Sun: 2h long run
(14)Mon: OFF

I finished Dec with 192km in December, only 1 missed run this month.

Thanks again for all your support and have a great 2011! :great:

MMS