2 by 3km tempo. 2.30 rec with 4 by 400m after with 1 min rec.
6 by 800m at 10km pace with 200m jog rec
3 by 15 min tempo. 2.30 jog in between
Meet 7.30pm and 35min run starts at 7.40pm. 8.20pm 10 by 800m with 200m jog rec. 10km effort.
-35min easy run
-60 min easy run with 6/8 100m fast strides after
-long run 2.30 easy.