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  1. | Day | Training | Alternative |
  2. |-----------|---------------|-------------|
  3. | Monday | Rest | |
  4. | Tuesday | Intervals | |
  5. | Wednesday | Easy run | |
  6. | Thursday | Threshold run | Fartlek |
  7. | Friday | Rest | |
  8. | Saturday | Easy run | |
  9. | Sunday | 10K | |
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