(w/c Sep 1) 30 mins easy or rest 10 mins warm-up, then 6 x 1000m at 10K pace (in approx 4:15) with 90-sec recoveries, then 10 mins cool-down 65 mins easy 30 mins easy with middle 10 minutes at 10K pace (6:30 - 7:00) 30 mins easy or rest Rest
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