Last week Training
M : 3*1600, 3*800, 3*400 (60 sec rest) , 5:35 , 2;43 , 1:17 avg
W : 5K tempo 17:30
F : 10*400 ( avg 1:13 ) 2min rest
S: 2hr, 27km easy
and recovery days easy miles.
Mileage 80 km / week.
Race in 4 weeks.
10k debut 5 months ago 35:50 (without any specific training), age 23