How I ran sub 2:30 on a regime of low mileage, beer and darts...
Saturday, March 03, 2012
Cork Day 2
A slight change to the plan this week reverting back to the old structure of a speed session on Saturday. I was down for 3 x 12 minutes off 3 minutes and I managed to find a good loop down by the river that was exactly 12 minutes. After a 4km warm-up I rattled off the 3 x 12 minutes covering around 3.6km each time (3:20/km pace). The same 4km warm-down and that gives me 18.8km for the day.