P.O.A

Okay I have a plan. Every fortnight I will complete

• 2 easy runs 3-4 miles. 
• 1 tempo run 3-4 miles. 
• 2 speed - 3-4 miles of intervals or fartleks. 
• 2 long runs. Building up from 5 by about one mile per week.
• 1 hill work out
• 1 strength class - hopefully at the sports center
• Cross train cycling for an hour on off days.

That would then be running 4 days a week and cycling two and one strength class.

I have a 5K on sunday - Race for life, which I plan to run in under 30 minutes. In fact, I think i could push for 29 mins but i find it difficult to judge what i can run, having only two races under my belt and only one being a 5K.  So i'm going to run my tempo run this week on the course so i can have an idea of what is achievable. It happens to be just off my regular Olivers mount run, but he flat part that i normally leave out - coz its flat. I know that i'm going to push my self to the front of the pack to get a realistic race time from the official clock and not get stuck behind slower runners - miss spey gonzales that i am! This time i'm being selfish and will make others run around me if they need to.  That is'nt to say i'll be on the front line, but only a few rows back.

Did a 3 mile fartlek run today. Ran past my old school, nothings changed. 3.34 in 34:47 pace 10m/mi