Anoter email from Glen:

Marcus

two three week blocks now to end the winter.

The main aim is to get running faster and to get the sugar burning system working properly before there track sessios start. Keep it light during the fiorst block and in the second you can add a bit more stress as each week goes on. The reason for the first block being light is that if you drive yourself it will be hard to keep improving relaxed speed because the muscles will be tired and lacking sugar. therefore keep the runs off pressure by not drawing out the stress longer than needed. It is not fitness you are after. It is a period of neuromuscular work rather than effort. Just doing the work at faster speeds will increase the stress anyway. Focus on the difference please - fast but not tired.

So three track sessions.

1 at race pace (100% effort), 1 below(80% effort) and one above (80% effort). Do them on the track or outdoors conventially or fartlek depending upon the weather conditions. You need to choose the sessions but I will not be happy with slower sessions than you need to do so do not be heroic with the recoveries by making them too short. Ie I want 10x300 in 46s not 50s so you might have to jog (a lot) more when you do them first few times. It does not matter at all.

Week 1 1500 pace (so 1500, 5k, 800 paces)
week 2 800 pace (3k 800, 400 paces)
week 3 1500 pace (10k, 1500, 800 pace)

I will not accept that any session that does not meet the target times is a good session because it was hard. It just means you messed up the recoveries!!!!!! Hard is not the aim.

The rest of the time just fast steady running with the same aim. Start runs slow and build into a good rhythm and aim to keep being 1/2% quicker than last time for a good portion of the run. Runs of 25, 35, and 45 mins with one long run of 60 mins each week. I do not want you to take the monitor at all. You must get these right by feel. It is new fast rhythms and speeds that you seek, not stress. In the second block you can take a few into effort a bit. near the end you can start being sick but only if the speeds are going up.

Hope you understand this.

Glen