Short Fartlek Run 20 Minutes, Longer Recovery Run 12km

Wednesday morning fartlek session to keep the legs, heart and lungs ticking over as some poor weather passes. I have rescheduled a 5000m time trial for Friday. The fartlek today 2 x 90 seconds, 4 x 60 seconds, 4 x 30 seconds, 4 x 15 seconds all with same time recovery. Following that a recovery run to make 17km for the day. On Thursday a short time trial to construct the same three day plan of short intervals, short time trial, 5000m time trial which usually leads to a fast time for me. Then days of recovery and repeat when ready.

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