Today is Speed Endurance and in particular it is long speed endurance:
Reduced Volume from past weeks , Increased intensity
3 * 200 @ 80 - 85% with 4 minutes rest BY 3 8 minutes between sets (over the next couple of weeks we will start to squeeze this to 90%)
PB : Target
23 28.4 to 29.8
24 29.6 to 31
25 30.8 to 32.3
26 32.1 to 33.7
27 33.3 to 34.9
28 34.5 to 36.2
29 35.8 to 37.6