I feels like when counting down time goes by quicker and week 9 is in the past. Three runs for this week, as planned.
- Treadmill interval. 3k warm up followed by 6 sets of a minute and a half at 16k with another minute and a half walking. One more k to cool down.
- Road interval with 3k warm up and 5 sets of 800m at a pace of 4:15/km. 200m walking in-between and 2k cool down.
- 22k long run. This time slow after being told off!
A few thousand kilometres later I start to get the idea of slow long runs and fast intervals. Run slow long runs to train your endurance, run short and fast to build strength. Combine both on race day!