Last couple of weeks since my last blog have resulted in weeks of 109k@4:25 and 109.15k@4:35. Also passed 4000km for the year which I'm pretty happy with.
Weeks have comprised of intervals, medium long run, a long run and then 1 week had an 8k tempo@3:52 and the other had a fartlek session of 5.8k@3:48.
The plan is to continue in the same way for the rest of December and then use the months of Jan-Apr for marathon specific training for Boston with a couple of shorter races thrown in.
WAMC City Beach 8k 2014
5 days ago