I used the Rouvy Wisconson 5K course for three 7 minute efforts ate 340-350 and then did 7 x 30 seconds on/off. All 5k efforts had an easy 5k between and then 20 miles easy before the 7 x 30’s.
Friday Intervals
I used the Rouvy Wisconson 5K course for three 7 minute efforts ate 340-350 and then did 7 x 30 seconds on/off. All 5k efforts had an easy 5k between and then 20 miles easy before the 7 x 30’s.