On the 7th Run Of Christmas...

7x3x10:

How it's done: 

• You are essentially doing 7 rounds of 10 minutes with the first 3 minutes of every set being all out.  
• Round one is a warm up.
• The pace for the last 7 minutes can be an easy jog or walk. 
• The reason there is so much recovery is that the 3 minutes needs to be really tough. 
• If you want to do on a track or treadmill it is a good set for that.  

This is another good one to practice active recovery in long efforts.  Think about running up a hill to have flat and downhill right after.  It's a good skill to work on!

See you tomorrow for day 8!