TheRunZone

5 weeks. The only difference from previous routine is the long Tempo. Used to run long and easy..I’ve gotten quicker every week!

Get this. I’ve been upping the intensity a bit lately. Cv repeats (tues), 10k tempo (thurs) and a long tempo (sun) the other 4 days of the week are spent doing easy 40 mins to an hour (40-60 miles weekly). Anyway, I measure improvements within training by my speed at the same heart rate for the 10k ...