Week 3
Short
5km Run
Interval
3 x 1000m, rest 3mins
6 x 100m every 1min
Long
8km Run
Week 4 (de-load)
Short
3-4km Run (20min cap)
Interval
8 x 30sec Hill Sprint, slow easy jog for 1:30
Long
5km Run (slow easy pace)
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