This week’s plan is a slight change from the normal format.
It is a Fartlek session. This is “speed play”. The session is a continuous run with spurts of speed interspersed into it.
The suggestion is 8, 12 or 16 large laps (3, 4 or 5 miles) with a number of bursts of speed put into it.
You could vary the length or pace of each burst remembering to drop back to an easy pace to recover.
It’ll be back to a more structured session next week.