OK so yesterday was a hard interval session. You might want to have a rest today. If not then perhaps 40-45 minutes with a slow 5 min jog incorporated into each end of that. You’ll want to do the main part of the run with some benefit to you however. So how about ensuring that your heart is training in the aerobic zone. You’ll need a heart rate monitor for that but you can estimate the zone by still feeling comfortable enought o be able to talk (even if you are running on your own).
Maybe go a bit further if you feel up to it or if you feel really up for it then run the last 2-4 minues at a hard, but not flat out, pace. Finish in time for you cool down / warm down jog of course.
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