Back to the track. It is going to be warm. If the temps are high and humidity an issue, add 2-3 seconds a 400 to your normal times to adjust for the tough conditions.
4-7 X (600@5k, 400@3k) 200 rest between everything.
Volume should be about 8% of your weekly mileage.
30 = 4
40 = 5
50 = 6
More Fartleks on trails.
8-10 (2min @ 5kish pace) 2 min rest. Run hard up hill where ever you are in your Fartlek
Tonight we’ll do 2 min intervals, 2 min rest. With one exception, we’re going to try to work in a big hill into the loop, that will always be run hard.
We’ll do the loop together as a warm up.
Tonight we’ll head out onto the trails for a XC workout, and some longer Fartlek work.
6-8 X 3 minutes on 2 minutes off (10k effort)