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Yeah i did that one that @doubleodavey put up. It is a very good plan. Medium volume but fairly intense. First time i did it was in lockdown at the beginning of the year. Got PB's in 5k 10k and 10miles from it. I then used key workouts from it and implemented 2 a week into my triathlon training and went sub 36 through 10k in a middle distance duathlon Sunday before last. I'm just about to start it again as I've got a 10 mile cross country race in December although this time I'll be attempting it on top of being back to work full time which involves being on my feet all day and an hour a day bike commute whilst recovering from Covid. I think I'm going to find it tough this time round. Feeling ok on Z2 stuff so far post covid so hopefully I'll shake this last bit off then back to work.
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Retro_Bastard
doubleodavey
It was @Retro_bastard and if I recall correctly it was both a high volume and quality plan!