Wow, thanks a lot James. That is some great information and don't worry I don't think that stuff looks too easy. Just reading your 10-20 list fills me with a bit of dread.
For your benchmarks, you do run the same course right? Sounds silly but above you talked about measuring benchmarks and the sentence right after that you said don't run the same route all the time?
I'm definitely going to print this all out, how do I reconcile this with other training? Do you typically just have a run day and then another day? Or do you often do these on the same days?
Thanks a lot again, workout 1 to be done later today, so for this don't worry about a fast pace right?
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."