I jammed three runs into four days this week on account of having a busy weekend when I new I'd be doing no running!
Despite opting to do two consecutive runs Thursday and Friday I felt OK on the Friday, although I certainly was feeling it in the legs at the end of the day after a lot of additional walking (that was an 18K step day in total!
Run 1 - 10K 'long' run out and back in Ramsgate
Run 2 - 5K short 'pace' run
Run 3 - 4.2 K interval training
10K 'Long' Run
This WINDY! >30MPH and it half killed me on the way out, running against the wind, obviously on the way back it was MUCH easier, but the problem there is that I was a bit too knackered from the outward battle to really enjoy it!
I stuck with 10Ks rather than extending because I knew I'd be doing two additional runs closer together...
5K short run
I decided to modify my usual out and back for a circular run around Ramsgate Coastal park area and it worked nicely.
This felt fast but that's mainly I think because of having the wind at my back for most of it and being shielded more from the wind on the way less favourable way.
Intervals
I stumbled across a couple doing interval training the day before - they were sprinting around 100 metres then turning around and walking back a little less then sprinting again after turning back around... I liked the idea so after a warm up I modified this and ran the whole length of Ramsgate part sprinting, just in intervals.
I opted for 4 400 Metre intervals and then 2 200 metres...
Fastest time was 3.28 mins/ KM and I'll take that!
Running - this week's final thoughts next week's plans
I really feel like I discovered my standard running routes this week and I did three decent runs so I am happy enough.
For next week I think I'll aim for similar, just more spread out across the week!
You are doing better than me. We have some guests for a few days and I dropped the ball a little.
I do a similar set of runs each week plus parkrun. Not quite as quick as you, but improving. Have fun.