Last week:
Monday: mo: 10x10s hill sprints af: 10km 4:30/km
Tuesday: free
Wednesday: 6x150 (20-21s) + 2x200(29-30) + 6x150 (20-21s)
Thursday: mo: 5x1km(3:10 / 3 min jog recovery) af: 10km 4:30/km
Friday: mo: 10km 4:30/km af: circuit training
Saturady: mo: 10x100m (25-30s) hill session af: 10km 4:30/km
Sunday: long run 2:30 ~30km
Current PB: 1.5k 4:10, 5k 16:20, 10km 35:00
What do you say?