The Monday run this time of year

Need not be done in anxious fear

It should  be neither hard nor fast

Just 70% of your Vo2 max

A conversational run should be the aim

Continuous steady state the name of the game

Run in twos at your right pace

Let the fast ones go it’s no disgrace

Daily easy runs are what you need

This type of work your strength will feed

Without some months of steady state

Too fast too soon will seal your fate

Muscles will just get stiff and sore

Steady progress will be no more

Niggles and pain your bitter cup

As carbon waste just fills them up

Low ph is the wise one’s trick

Acidosis just makes you sick

The best way to avoid all this

Is to limit speed until you are fit

It’s very sad but also true

Many runners will not make it through

Perhaps impatience lets them down

But they’ll give you the reason with a frown 

‘I am tough, no task I’d shirk

I trained real hard, I’d really work

The only things that mucked me up

Were a lack of talent and bad luck.’ 

Don’t let it be you. 

You can read more about Autumn training in the training zone. 

Joe.