coming off base phase/when to up the pace.

[JonathanWardley]

Hi Ed,

Just a few lines to say I have started my new year in a good way After a 3k TT I am down to 10.17 without killing myself.

I have just run a steady diet of 60k a week and run the odd tempo at 4 mins per k and 5x1k at 3.33-3.35 per (k) off a long recovery.

My long run is at 16k on trails and my mid-week run is around 14k

I plan to race on the 27th of January and build on things from there.

I am addressing my aerobic problem by trying to get up to 80k per week.

All for now.

Happy new year
jon.