4 by 1500m at 10km pace with 2.39 min recovery
4 by 200m fast 200m jog rec 2 by 1km at 5km effort with 200m jog recovery and then 4 by 200m fast 200m jog rec
3km at marathon pace after a 3/4 min jog 5 by 1 min pick up 1 min easy.
4 by 200m strides/200 jog rec
1km at marathon pace
4 by 200m strides/200m jog
15-20 min jog
– if you want to run Monday and or Wednesday limit it to a 25-30 min jogs