I only ran two times this week for a total of 12 km. I had a fewer which lasted several days in the beginning of the week so I figured I ‘d play it safe and wait all the way till friday to do any more running. It took 3 km just to get the stiffness beaten out of my legs. Saturday was the same, but I think my muscles softened up nicely.

This is the weekly schedule which I intend to follow for the following 3-4 weeks:

Monday: 10 km normal speed
Tuesday: 10 km normal speed
Wednesday: 6 km fartlek
Thursday: rest
Friday: 10 km normal speed
Saturday: 6 km tempo
Sunday: rest