Recovery & restarting!
I'm on the sub 50 min 10k plan (third week).
I ran the 3 x 5 minutes @ 10K pace within a 5k time trial with other club members.
The total time was just under 23 minutes incl the 1 minute easy jog. It was very comfortable @ 70% effort.
I planned to race a 5k parkrun on Saterday but came up the following morning with gastro.
Do I recover for about a week, do a 4k time trial and start all over again?
Or do I use a build up and then the 3 weeks training schedule?