Focus - Long Intervals
Warm-Up (10 min): Easy Z1-Z2 + Drills
Main Set:
Mixed Intervals
6 min @ 5 km pace (Z4 / RPE 8)
2 min recovery jog (Z1–2)
x 3 repetitions
Optional 3 x 20s Strides (Z5 / RPE 9) with 30 s walk between
Cool-Down (5 min): Easy jog or walk
