Monday - Rest
Tuesday - (Intervals) 1-1.5 M jog; then 2 x 1200 m, with 4-min recovery; then 1-1.5 M jog
Wednesday - 5 M slow
Thursday - 1 M slow, then 3-4 M steady, then 1 M slow
Friday - Rest
Saturday - 4-5 M slow, off-road
Sunday - 7-9 M slow
wish me luck!
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