Training for the week:
Mon - Treadmill 7.6km easy run 30:04
Tue am - 2km up, 10km treadmill threshold run 31:40, 1km down. All up 13.0km
Tue pm - Tuam AC easy running 8.9km
Wed - 1 hour S&C
Thu am - 2km up, 16 x 400m treadmill speed session, 1,6km down. All up 10.0km
Thu pm - Mayo AC easy running 9.2km
Fri - Claregalway 9.5km recovery run 36:42
Sat - Treadmill 10.0km recovery run 36:40
Sun - Claregalway 14.8km threshold run 52:03
All up 83.0km
The S&C session consists of warm-up, activation exercises, mobilisation exercises, then S&C exercises (squats, press-ups, planks, RDLs, Bulgarian split squats, good mornings, paloff press).
My speed session on the treadmill started at 20:3km/hour and I then up the speed by 0.1km/hour after every 400m (finishing at 21.8km/hour). The recovery is 300m so as the efforts get faster, the recovery time gets shorter.
Finishing the week with my threshold run. I was running at 3:31/km pace which feels comfortable but I just don't seem to be able to get under 3:30/km without a huge effort....