I got my training plan from Peter yesterday, as I’m racing the 10km on Sunday I’m changing the Wednesday run from 75min to 60min, I’m changing the Saturday run from 40min with strides to an easy 15 min run and I’m changing the Sunday run to the race.

Unfortunately I did a hard run on Monday morning, so I will not go hard today with the Intervals – Next week I’ll get started fully with the plan.

• Monday – (Easy Run) 40 minutes slow easy run in the morning. Followed by 10 minutes post run stretch
• Tuesday – (Intervals) 15 minutes up 4 x 1 mile at six minutes 45 per mile pace. Full jog walk recovery of four minutes between each repetition. 10 minutes cool down and stretch out fully.
• Wednesday – (Easy Run) 75 minutes very slow run on grass Let’s call this up fat burning run. These are the runs that get you used to being on your feet for long periods of time. And are essential in the buildup for the marathon. Protein post activity here.
• Thursday – (Rest) Rest but do a full stretch for 20 minutes in the evening,
• Friday – (Tempo Run) 10 minutes warm up 25 minutes tempo run 10 minutes cool down and stretch out. The tempo  pace on  should be done at a pace which you are capable of 5K  currently 80% of variant of this pace.
• Saturday – (Strides) 40 minutes so easy jog +6 x 50 m stride outs.
• Sunday – (Long Slow Run) 90 minutes slow easy run on grass add 10 mins every week for 4 weeks.

Repeat this schedule  for the next four weeks