Bret

I bet you enjoyed that extra hour in bed.

I was thinking about your speed phase. I think I mentioned something about it the other day but I feel it's pretty important so I'll reiterate it.

I've worked out that I 'need' two days rec after a workout - even threshold runs. I've mixed it up a bit to see what I can cope with and I can get away with the odd week with 1 day between 2 sessions but it takes its toll. If I were you, I'd opt for 2 days rec: better to err on the side of the cliche than to regret.

The 2 days rec also benefits me mentally - I don't find that I'm as taxed when I take the extra day.

Watch out for those storms.

Thanks for the reminder - I have actually been giving the 2 days of recovery more thought over the weekend as a matter of fact.

Planning a 5 (?) x 800 off of 90 secs at 5k pace for tomorrow - but cannot sort out what the exact pace should be. I have not had a recent enough 5k race in my current condition to really test it. So my effort tomorrow will be to push enough to get at least a baseline and good session in. Any thoughts on that approach?

It's hard to get the pace right for the first couple of sessions - I'm still struggling and I've done a few.

I would say, 5x800m off 90 sec is more of a 3k session than 5k. 4x1 mile or 5/6x1k off 90 secs are more of a 5k session. As it's your first speed session - as odd as this seems - I'd go with the mile reps. You only have to do 4. It's a perfect session for gauging your 5k time. Your legs should be able to cope with the speed, as the reps are not too short - if you were to do 800's or 1k's, you might go too hard.

Pick a time you think might be right (5:50's?). If after the first rep you think it was too slow you can pick up the pace. If you thought it was too fast, ease off a touch on the next rep.

The first two should feel comfortable hard (you should be thinking, will I hold this pace; get through the third rep and I'll be there etc), on the third rep, at the 800m mark, it should begin to hurt. And then on the 4th, after 400m's, you should be working hard.

With this session, you can work out eveything else you should be hitting from 1500m pace to marathon.

I know mile reps sound intimidating but they're long enough to make the first two efforts not seem too bad and then you're nearly done.

Whatever you decide on, enjoy:)Can't wait to find out how you get on...

Ok good advice - (completely intimidated for some reason now...)Will let you know how they go!