Tuesday was 800 meter Interval Training.
After a warm up 5 sets of 800 meter at 5k race pace then 3 minutes of recovery running around 10m30s mile pace.
Love these sessions and went well as controlled all the sets around same pace.
Wednesday was 40 minutes in zone one recovery pace so around 139bpm to 153bpm on heart rate.
Thursday another Easy heart rate run.
Saturday 15 minutes warm up then 6x sets of 15 sec pick up and 4m45s of easy pace, then cool down
Sunday aka Long run day 1hr45 minutes of steady running to work on the endurance.
Pace was set at 9m30s to 10m30s pace. However ended up at an average of 8m37s.
With an average heart rate of 157bpm, which is a massive improvement of last few months.
