According to my training plan on thursdays I need to do a 'quality run' , which is a shorter run with 'real speed. unsure how to do this i went down to the floodlit track at ladywell, our own 2012 olympics training venue. The paln said 3 miles so how hard can it be?
So last night I ran 3 miles , in three intervals as fast as I reasonably could, 1 mile flat out, a mile of various shorter quicker intervals and another mile flat out. And then a little gym.
the last miles was accoprdiong to garmin 7m/m!
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