2by 3km with 1500m tempo and 1500m 10km pace 2.30 min jog rec after 4 by 100m fast strides
3 by 800m/400m/800m with 1min rec between reps and 3 mins between sets 5km based effort
12km/4 by 3km alternating 2km at marathon pace 1km steady
25mins beforehand -5 by 800m/400m/800m recovery 1min between reps 3 mins between sets 10km/5km/10km efforts.
-50mins easy with 8 by 80 m strides
-60 mins easy
– long run 2.30 with 8 by 45 seconds pick ups 2.30 easy in between efforts. Done after 90 mins into the run