Time~40m
Distance7.5 km
DifficultyHard
Target: ≤ 22:30
Instructions
Warm-up
11.5 km easy warm-up + 4 strides6:10–6:45 /km
Work
25 km time trial — even splits, no fast first km
Read
3≤ 22:30 → attempt sub-45 in week 16 with confidence. Slower → run the attempt at 4:35/km and finish strong instead.
Cooldown
41 km easy cool-down6:15–6:50 /km