Notes
10 minute warm-up, 12 x 3:00 w/1:00 jog rests.
4 @ 7.0 ->7.1->7.0
4 @ 7.0 ->7.2->7.1
2 @ 7.1 ->7.3->7.2
1 @ 7.2 ->7.4->7.3
1 @ 7.2 for 2:00
Leg press
then
3 supersets of chest and back
Training Plan Entry
Fartlek
10 minute warm-up, then 8 to 10 x 1:00 at >5k pace 1 minute recovery jog between then 10 minute cooldown.