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Wed Aug 21
AM: Track. 2 Sets of (3km in 9:00, 2km in 5:55, 1km in 2:55, 500m in 1:13). Recovery: 2.5min.
PM: 50min easy (4:20/km > 4:10/km)

Thu Aug 22
AM: 1hr easy (4:20/km > 4:10/km). 10x100m (16sec).
PM: 6km easy. Gym (general strength, corrective workout).

Fri Aug 23
AM: Fartlek (road): 20x1min (1min jog recovery), 20x30sec (30sec jog recovery), 5min recovery between sets. Reps at 2:40-2:45/km.
PM: 6km easy. Gym (general strength, corrective workout).

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