Focus - Long Intervals
Warm-Up (10 min): Easy Z1-Z2 + Drills
Main Set:
30 min continuous: Build pace every 10 min
0–10 min Easy (+2:00 / Z2 / RPE 4)
10–20 min Steady (+1:00 / Z3 / RPE 6)
20–30 min Hard (5 km pace / Z4 / RPE 8)
Cool-Down (5 min): Easy jog or walk
