Rest Day
Running: day 2 (option for today)
Broken Aerobic Endurance
Warm Up:
5 minutes easy on grass
4 x 20 second build ups, rest: walk back
Main Set: To be completed on grass
3-4 x 5 minutes repeats, rest: 1 minute. These are a steady state effort(broken conversation pace). The rest allows you to reset your form rather than putting together and 20-25 minute session where your form falls apart. As your fitness levels improves the rest goes away.
Cool Down: easy 5 minutes