Notes
Run/Bike :
10min wup run then 20min
monoghetti set -
15sec on/ 15sec off x 4
30sec on/ 30sec off x 2
60sec on/ 60sec off x 2
90sec on/ 90sec off
60sec on / 60sec off x 2
30sec on/ 30sec off x 2
15sec on/ 15sec off x 4
So on the "on" bits you run fast, around 5k pace or faster on the shorter efforts, just do what your legs let tell you
Feel good you run faster, feel sluggish a bit slower
On the "off" just jog and once you get fitter you can float through the off bits
Into 60min Hilly course on