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your long run doesn't go above 16 miles. Wow.
@rhb the trophy tends to go to the breakthrough runner for that season. So somebody new who is in the scoring 10 in all four matches will most likely get to keep it. It's a pretty big trophy so people tend not to want it for more than a year.
You must have a lot of runners racing on league day if all the divisions are together. sounds pretty crazy.
Parkrun this morning, was hoping to go sub 17 but had a series of coughing fits in the final km and failed. Next week.
juanito
rhb
@Dammit this is my hansons plan for a sub 3:30, you ease yourself in extremely slowly.
*numbers on chart are in miles. you run between easy A and easy B pace on mon,fri,sat. long run pace on sunday, tempo is marathon pace.
but buy the book. it's a tenner, it's an easy read and it explains the plan properly. part of the reason I bought into it was because it's explained very well with decent reasons for why it asks you to do things their way. none of it is maverick or oddball. it's just different to a lot of other popular plans.