Expected a 6:35 mile today and got 6:50 (1:34, 1:44, 1:49, 1:43).I could blame the heat or my sore knee, but I think I haven't been training so much as I've just been running whenever I feel like it.
I may try 4 runs a week:
Mon - Endurance work: 3 X mid-distance (1 km to 1 mile) at about 95% of my goal speed for that week (maybe sub in a longer run for this, like 5k)
Wed - Pacing: 4-6 X 400m at 100% of my goal speed
Fri - Speed work: 8 X 200m at 105% of my goal speed
Sun - Run a mile (hopefully) and hit my target.
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