AM: 2.5 WU 2x1:30 on/off, 2x1:00,3x30sec,3x15sec 4 CD + standard core routine
Did a mini Mona fartlek. The idea was to keep the rests as a float pace that in a perfect world the float would hover around marathon pace. It was hard to stayat that perceived effort pace toward the end. It's harder than it looks. A real Mona fartlek would be 2x1.5min,4x1min,4x30sec,4x15sec. with equal floats. That will get you ready for a 5K
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