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After getting back into my running over the last few weeks, and building up a few miles in the old legs, i've decided to concentrate my efforts on the small distances, trying to get into 5k and possibly 10k races over the remainder of the year...
I found that running over the longer distances preparing for marathons really affected my natural speed, and when playing my beloved football had found myself very badly off the pace!
I've drawn up this little schedule and be delighted if there was any feedback on it!
Monday - 4m run at lunch, slow pace ... 3m speed session in the evening
Tuesday - 5m slow run
Wednesday - 4m run at lunch, slow pace... 3.5m speed session in the evening
Thursday - 6m slow run
Friday - Rest
Saturday - 5k run at race pace
Sunday - Rest