perfect early-week recovery run before peak build week

Week 5 peak build: short and easy to start, leading into the 16 km dress rehearsal long run this weekend. Right pace, right effort for this point.

No running today. Yesterday's 4 km did its job — rhythm restored, nothing spent. The only job today is to arrive at Friday's quality session with full freshness.

How did the foot feel yesterday evening after the 4 km, especially around the 5th metatarsal?

Is Friday morning still the best slot for the tempo session?

Tempo 5 km at 5:45-5:50/km with 10 min easy warmup and cooldown. This is the first real effort since the metatarsal. Keep it controlled — finish wanting more, not proving fitness. If the foot talks, cut to easy and log it.

Long run at conversational pace — the furthest you will go before taper. If Friday and Sunday both land clean, this is the best training week since the injury. Two sessions that count, nothing else.