running intervals (general) 35:00 [3] 4.5 km (7:47 / km) +30m7:32 / km shoes: saucony xt-600
weekly run on fields. start with stretches and lap of 3 football fields. then sprint the long side of the pitch and jog the short (10reps). then running drills across the half way line. two endurance runs around field; approx 2k. then finish with higher intenity runs around second field, 600m reps.