Monday Interval Training

6 x 4 min reps.
3 mins at 5k effort, last 1 min faster (2min recovery)
Finish with 5 x 1 min fast (1 min recovery)

Challenging yourself in the last 1 min of these 4 min reps will raise the
overall quality of the session, asking yourself to go faster when you are
already tired is a great mental test.