A nice idea for an interval WO after the Utrecht Marathon:
For a 5k runner:
-Easy run w/ 30sec pickups in the middle
-9mi easy w/ 8x45sec at 10k down to 5k pace with 2:15 easy after
-8x200 at 3k pace w/ 200m easy
-8x100, 8x200 w/ 100s at 1500 pace and 20sec rest, 200s at 5k down to 3k pace w/ 200m easy
I just need to figure out who to put that stuff into a scheme... is that all for one day or for 4?
Nevermind, there's still time