The plan is to introduce a tempo type run on Tuesdays first, I'll keep this run at 10km always but slowly increase the distance of the tempo section. So the first one will be 4km up 3km @ tempo pace 3km down, then next week 3km up 4km @ tempo pace and 3km down etc building up to 6km @ tempo pace. Once I've done a few weeks of that I'll look to introduce an interval session on Thursdays, and as you suggest start with long intervals and bringing the distance down and the speed up as the weeks pass.
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