I am constantly intruiged by my instructions on Sport-Control.
I have three speeds: Slow, not quite so slow and dying.
This week I had this in my prgramme:
Run (80')10 mins warm up - 3200m Zone2, 30 s rest - 1600m Zone3, 30 s rest - 200m Zone4, 60 s rest - 200m Zone2, 30 s rest 200m Zone4, 60 s rest - 200m Zone2, 30 s rest - 400m Zone1 - 10 mins cool down Mini speedwork is introduced. Best done on a treadmill or track.
I will try my best