Won’t get all preachy about the rules, you know them all at this stage, try to observe but most of all be considerate and stay within the 2km limit.. Just for a bit of a change why not try a longer run at tempo. I would have always have incorporated one if these in to my own weekly programme. What constitutes a longer run depends on where your overall level of fitness is and what distances you are covering at this stage in training. I would suggest anywhere between 5km and 12km. Do it over a known route so that you can repeat it from time to time and look for progress. Idea would be to cover about 2km as a steady warm up and then go hard over the chosen distance, take an easy cool down, at least 1km. Keep a record of times in your training diary. For anyone still doing the hills this is week 4, 10 x 250-300m with the down hill as recovery. Remember it’s going to be a while before you are racing.
