Warm for about 30 minutes followed by running drills - outdoors Switched to the treadmill for speed workout 5m (at slightly slower than 5k pace) x 4 (with 3 minute recovery) - 5 min at 5:10m/k - 3 min at easy pace 7m/k
In the Hague this time. Ran around Maleiveld - a 1k+ circuit of asphalt+trail almost equal measure. Ran for 2:45 - distances are approx
first 2:00 kept it slow and steady somewhere betwee 6:30-7m/k then did 6m (@Tempo) x 4 with 3 minute recovery, followed it by a 10m tempo, then a cooldown.
