Tuesday 21st November- Race update, progression run + intervals

Just a quick update about the race I had on Sunday in Brighton. I came 3rd in the 10k in a time of 30.57. Felt great during the race but I’m still missing the fitness that is needed to perform really well at 10k.

Moving on to training.. 

Tuesday morning I did a 4 mile progression run starting at 7.30pace down to 4.45 pace, I then had 2 mins jog recovery and then did 2x1 mile at half marathon pace of 5.15 per mile followed by a 4 mile w.down jog.

In the afternoon I did 7 miles moderate at 6.15 pace. 

I now need to keep good consistency going moving forward. 

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