When the TCI run day prescriptions give a + some sort of interval, are you supposed to do that within the time allotted for that segment or in addition to it?  For example, on week 1, day 3, it says 15' in HRZ 1-3 + 4 x 30" building your speed  to moderate fast . . .  Am I supposed to begin the first interval after I finish the 15 minute warm up or do those warm ups within the 15 minutes?

Similarly, on day 5, in MS it says 10-40' steady running in HRZ 2 and then finish run with 10' steady in Spz1.  It then has a cool down segment.  Is the 10' steady in SPZ1 supposed to be after the 10-40' main part of the MS?

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