Hi there,

It is my first ever post. Let’s see how it goes.:)

Training day Overall distance from each run include warm up and cool down Pace for core session Comment
Monday 12 km ~ 2:50 - 3:10 3 x 5 x 350m, 150m recovery
Tuesday 13 km ~ 4:45 Steady effort
Wednesday 13 km 3:20 30 x 200m, side recovery on football pitch
Thursday 13 km 3:20 Hills x 20
Friday     Rest
Saturday 13 km 3:52 and 3:00-3:10 4 x 4 x 200m, 100m recovery
Sunday 13 km 3:40 8 x 2:30 run, 1:30 recovery
Overall km: 74 km    

Have a good day. :)

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