PROGRESSIVE INTERVALS (4s → 2s)
Goal:
Build from controlled efforts into sharper, faster running.
7.5 minute warm up RPE 2-3
Main Set (30 min)
Block 1
4 min @ RPE 7 (strong, controlled)
2 min @ RPE 4 (easy/steady)
× 3 rounds
Block 2
2 min @ RPE 8 (hard, around 5km effort)
1 min @ RPE 4
× 3 rounds
Warm Down
5 Minutes RPE 2
