OK, in a quandary - turning to LRC for advice.
Typically, I do a tempo (Daniels style) each Saturday and a long run each Sunday. The last two weekends, this has been compromised by life/family stuff so I've done one 'decent' tempo, one half-assed (10 mins warmup plus 20 mins tempo, no cool down) tempo and missed both long runs.
I'll be pushed for time again today, let's say I'll have 30 minutes. Any thoughts as to whether short hills (say 6 x 50m very hard) or repeating to 10min + 20min would be preferable? Any other sessions with big bang for your buck in 30 minutes.
Not moving it to tomorrow as I really don't want to skip out on the long run again.
TIA....letssrun always gives good advice.