There has been a lot of short, fast virtual race performances over the weekend, so if you have been doing either or both the 3k and 1 mile virtual events on Saturday or Sunday, I recommend delaying this following session until Tuesday and take a rest or an easy run on Monday. Otherwise the session is as follows:
3 x 4km progression run easy, marathon, threshold and then cool down at the end with another few km (your warm up can be the first easy 4k).
This is a tough session so pay attention to the above advice to take an easy day if you have already been hammering out a 3k or 1 mile time trial over the weekend.
Alan
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