Do Time Trial this week!!!! You need to get a gauge of where your fitness is so you know what kind of pace you can hold.

Short Interval (SI)
10 – 15 x :30 on, :30 off, or until form /pace deteriorates

Long Interval (LI)
3 – 6 x 6:00 on, 3:00 off, or until form /pace deteriorates

Tempo / Time Trail ( T / TT)
3 x 1M TT, 5:00 – 10:00 recovery between efforts

Aerobic Effort (AE)
Relay 5M
1/2 Marathon 8M
Marathon 12M