What do you think about this:
5000m tempo runs:
- 6x 1000m 2min rest 2:50min-3:00min
- 2-3x 2500m uphill (4% grade) 8min rest in: 8:45-9:15min
3000m tempo runs:
- 4x 1000m uphill (4,5% uphill) 3-4min rest in: 3:20-3:35min
- 5-6x 800m 3-4min rest between runs in 2:08-2:16min
1500m tempo runs:
- 4x 3x 300m 2min rest between runs - 6min rest between sets in: 42-45 sec.
2-3x 10x 200m 90sec rest between runs - 5min rest between sets
3x 800m 1:55-2:05min 6/7min rest
3x 750m uphill (5% grade) 6min rest in: 2:08-2:15min
800m tempo runs:
4x 500m uphill (4% uphill) 5min rest in: 75-82sec
2x 3x 300m 3min rest between runs - 5min rest between sets
in: 38-42 sec
400m tempo runs:
- 3-4x 10x 70m uphill (10% grade) 45-60 sec rest; 5min rest between sets in 10-11 sec.
- 2x 10x 100m 1-2min rest, 8min rest between sets in: 11,5-12,5 sec.