Right, this evening, I want to put a training session in, and I was going to put it to the board as to which would benefit me most. Here are the considerations before you offer your prescription.
Goal: 10km PB in 3 weeks
1) Yesterday did a 15 mile long run, last 3 miles at tempo+ pace.
2)Recovering from injury, knee problems. No pain when running to speak of, but niggles during the day. Also, end of run yesterday, left hip felt very tight (dont think its ITB though, feels more like a strain). It seems OK now though.
3) Plan to do speedwork tommorow, 6x1 mile, going to use HRM for the 1st time in an interval session to determine apppropriate recovery periods
4) Currently running 40 Miles a week (base), off 5 days/week running. Dont want to jump up in mileage grossly, but dont mind doing more frequent, yet shorter sessions.
a) Upper body and Core muscle weights workout (lasts 1 hour, slightly boring, but OK once I get started)
b) 5-6 Mile easy run (get out in the sunlight, & get my fix, but what would it achieve, physiologically [Drew?])
c)Nowt, full rest day. Obviously excluding the physio exericises (thanks SS!)
Obviously feel free to add your own suggestions in but exclude cycling as my bike is knackered!