However, don't become stale with the routine of consistent training. Consistency is what makes the difference as there are no individual magic sessions. So make your 5 to 10k easy run on a different route than usual or the usual route but in the opposite direction.
For the circuits (3 sets of 15), start with exercise 7 rather than exercise 1 (press ups) to mix it up a bit. The important point is to do it and not find an excuse not to (that is very easy to do).
Alan
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