Ok Gang – we went with the longer intervals last week with minimal rest.  This week we’ll sneak in a little more rest (but then of course target faster split times).  Here’s the plan:

• 10 minute warm-up
• 3 x 3 min with 2 min rest
• 4 x 2 min with 2 min rest
• 2 extra minutes rest after last one
• 6 min at 5K race pace or faster
• 10 minute warm-down