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@Chalfie
I'm trying to work out the days I can include "interval" running on, with the intention of getting <20 for 5 k. My pb for 5 21:13 according to strava.
My days are like this:
mon - cycle in, run home (6k)
tues - run in, cycle home
weds - run in, run home
thurs - cycle in, longer ride/cross race
fri - maybe run in/home, maybe cycle, maybe get the train
Saturday / Sunday a run/ride of some sort
Because of distance home and time constraints (leave work 4.30, need to be home 5.30), I think 4 * 1 or 4 * 0.8 on Tuesday or Wednesday (depending if I'm "racing" or not) seems about right. Is that sensible? Or have I got the wrong end here?