At this stage everyone should have access through the email from Jeff to the next set of training sets from DTT. The tempo run this week comes from week 9. We decided to use the set from the advance programme as the time at pace is a bit lower than last week.
wu:20 min easy jog,
6x60m strides (reps 4 to 6 to build through the rep).
3x(3min @10k pace w. 2 mins jog recovery, 1.5 mins @10k Pace w. 90s recovery).
15 mins jog cool down.
Meet at the usual time and place: 7:00pm at the small car park opposite the Crows Nest at the city end of the Straight Road.