This week the test is to handle the same total volume as last week (4000m) but broken up into the following:
8 x 400m + 1 x 800m with 30 seconds static recovery between each, all at 10k pace.
The idea is to stress the speed endurance aspect by hanging onto the same pace in that last 800m as you managed in the 400's. This one will seem noticeably tougher.
If you are late in starting this sequence, then refer back in the blog to previous Monday's training and pick up the sessions at an appropriate point. Have a good one!
Alan
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