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Old 13-09-2016, 02:59 PM   #2
TheEd
TheEd
 
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Join Date: Dec 2007
Hi edmuli, and welcome, thank you for the thorough info

the only thing we would change is to include rolling hills into your sessions

so in week 1 .. where it is the long run, shorten the run by 15 to 20 minutes, but try to find a course, which is easier than the race course. find a slightly hilly route that should be easy to run but still provide the change in incline.
please ask for more info here if needed

in week 2 of the cycle, you can turn the run on the weekend into a rolling hill session. running the same course, you choose as above, but this time you work the hills harder

now over to you and let's see what more can be discussed

TheEd
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