Training explanations and must do's :
T stands for 10K pace development    L stands for 5K pace development    P stands for 3K pace development   R = Rest    F is for Fartlek

Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk ["talk-test"] All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well.