Notes
10k
Wu) 3 miles easy and relaxed jogging. Then run 3 X 1:00 at goal effort for the race on full recovery.
Race the 10k!
Cd) optional 2-3 miles for added volume if you feel 100% healthy. Don't push it if you have any aches or twinges.
***
left ankle is unhappy....thats what I get for racing on a serious camber for 6 miles. Oh well. Very tough course from a roots perspective...almost no flat ground anywhere.
Training Plan Entry
Race
6.2 mi
10k
Wu) 3 miles easy and relaxed jogging. Then run 3 X 1:00 at goal effort for the race on full recovery.
Race the 10k!
Cd) optional 2-3 miles for added volume if you feel 100% healthy. Don't push it if you have any aches or twinges.