I'm sure you'll already know you didn't make an order, the title was just a sneaky way to get more people to open the email.
However, that's what your inbox could be saying shortly. Hoodies and T shifts/vests will be on the way at some point in the near future...keep an eye on the Run Rhaw facebook page if tgat's your type of thing.
Onto the main theme...This weeks session is below. The best way to run this is to run the longest effort at around 5K pace, or slightly slower. The rest should be quicker. You'll see the length of the reps skips around rather than going down/up in time, and this is to reflect what happens in a race.
The effort wont always be consistent and at times you'll need to ramp the effort up quicker than. expected to catch a breakaway group, or drop someone hiding in your windshield.
practice these pace changes in training and when it comes to it on race day the body will know what to do.
Hopefully see you there!