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1. 2 x 3km, 3 x 2km, 5 x 1km with 200m jog recovery between reps and 400m jog recovery between sets.

This session was done on tartan track at 2700m altitude. In terms of pacing, it was done right around their goal marathon pace for the 3km reps and ending at closer to their Half Marathon pace in the 1km's. The recovery wasn't timed exactly, it was roughly 1.5-2mins between reps and 3-4mins between sets. Overall this is 20km on the track if you include the recoveries.

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