Hey Joe, I'll take my time and pace from my threshold and distance work, as the rep work depends on what the session dictates. Threshold: Week 1: 7:19 min/km for 30 mins Week 4: 6:57min/km for 50 minutes Distance Work (LISS) : Week 1: 7:55min/km for 45 minutes (5.69km) Week 4: 7:31 mim/km for 80 minutes (10.80km) By no means am I quick at all, but glad to see progress. Main thing for myself at the moment is time on feet. Had a 100 min run two days ago (managed 12.8km) , and a 2 hour run planned for this Saturday and 4 weeks ago I'd have had no chance of doing these!
