LOAD: 23
80 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form. Do those strides and account 15 mins at the end to get them done.
