NOTES: Hi Libby, as we dicussed by message, with a short training period to the next race we will change the method of training a little bit. We will use a bit of MAF training during the week instead of some speed workouts. MAF training is simple, you try to keep your heart rate around your average. Let me know how it feels. For your long run, we keep the progression with slow pace and a small amount of fast pace, also if you can alternate between road and trail for your long runs as we need to get your body ready to put the 21km as fast as possible on a harder surface. You are doing well, keep pushing!