MONDAY: fartlek(200 faster-200 slower) @1:40 by lap pace,for 10km
TUESDAY: tempo run 3:57min/km for 8km
WEDNESDAY: 12x200 with 90 sec rest, first at 35 sec,then 33,32,33,32,32,33,32,33,32,32,30.8
two weeks ago I ran a 1000 without no training at all 2 weeks before that due to sickness,and it was 2:46
last year 400 PB - 55
last year 800 PB - 2:05