10-12x400m with 200m jog rec, Track (Speed)
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1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery 5k effort (TRACK) OR 3-4 x Sherbrooke Loop @ Tempo effort (TEMPO […]
8, 6, 4, 3, 2, 1 min (90 sec after the 8 & 6 then 1 min) 10k effort