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CP is also good for running repeats on the track, and hill repeats
Most training plans (for people with full-time jobs and families) seem to revolve around a week that includes 1 session of speed work, 1 tempo session, and 1 endurance session, with anything additional being easy paced.
Then those weeks are put into blocks,with 3 weeks on, 1 week off
NotThamesWater
Oh there's one in crystal palace. Tomorrow. at 9. How fortunate....