Week ending 23rd February

Another Sid week. No plans for a long runs this week. With the berko half next week I wanted to cut the miles and work a little harder at shorter distances. Tuesday - hill interval. All session at 12kph. 5 min warm up, 5x3 mins at 5 degrees incline, with 2 mins recovery at 0 degrees, followed by 5 min at 5 degrees incline, and a 5 minute warm down. 5 miles Thursday - 10 miles at 7 mins a mile in 1h10 mins. Steady to tempo. Comfortable. Saturday - speed interval. 5 min warm up with 4x3 mins at 16kph, rest at 12kph, with 5 min warm down. 4.25 miles Sunday 10 miles. 5 out in 35 mins with 5 back in 32.45 for a good negative split 29.25 miles for the week, and some faster tempo and interval work. Some more shorter work during the week, next week before the berko half.