Here’s the plan for week 14 or week 3 in real terms.
Monday – rest (well I did race on Sunday!)
Tuesday – 8×400
Wednesday – cross-training (bike)
Thursday – 5 miles tempo
Friday – stretching
Saturday – 8 miles long run
Sunday – cross training (bike)
Now it seems as if my heel is finally on the mend I’m going to gradually build the plan into the FIRST 3 day a week plan from Runners World. But still trying not to rack the mileage up too quickly or the speed.