This Week's runs - 11th & 12th Oct

Just one run on Monday as I was away on a long weekend. Louise did her first sub 30 minute 5K - and did 6k in under 36 minutes - great work!

Great South Runners - if you do a long run this week, take it easy & don't do more than 10-12km. After Saturday, no more long sessions, just some gentle runs to keep your legs moving. The aim is to be fresh & injury free on race day.

Monday 7pm 6.07km in 36:25 497 calories

Tuesday 7pm 6.07km in 40:14 501 calories

Tuesday 8pm 3.8km in 34:01 210 calories

The beginners will be doing 33 minutes on Tuesday - 3 walk breaks at 8 minutes, 16 minutes and 25 minutes.