Mon (7:30) - Track 5K. Tough session, but easy to adapt!! 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
Wed (6:30) - I'm away. Somebody will need to have a watch: 2:00, 1:30, 1:00 and 0:30 efforts with 0:30 recoveries. 3 sets. Round and round Loansdean.
Thurs (6:30) - Tempo, Lanci Park.