To balance out from Monday's progressively harder effort, Thursday is an easy run of about 80 minutes duration. On finishing the run, do 6 x accelerations over about 70 to 80m on the flat or gently downhill. Think of feeling light on your feet without straining. For those doing the British Masters' Mile at the weekend, you may wish to use these 6 accelerations to practice accelerating up to your mile pace over the first 50m and then holding that pace for the final 20 to 30m.
Alan
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