Time~40m
Distance7.5 km
DifficultyHard
Target: ≤ 24:30
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≤ 24:30 → on track. 24:30–25:30 → fine, carry on. Slower → repeat weeks 3–4 before moving to the threshold phase.
Cooldown
41 km easy cool-down6:15–6:50 /km