Last week you ran 30 minutes or more of hard efforts and short recovery. This week will be a repeat of the same effort and number of repetitions with a small twist. This time, with a minute to go, you should raise your effort and see how a longer stretch run to the finish feels. On longer efforts like this it is often useful to pick out a landmark that you are trying to reach. After 8 weeks you should be well versed on how far you are able to run in a certain amount of time. This ability to push the pace for longer periods at the end of a race as well as having a finishing kick will give you confidence in the stretch run. As before, always concentrate on good form, especially as you progress and tire from the work out. Stay Strong!