Comrades Marathon training programme jargon

Welcome to Ask Coach Parry today and we have a Comrades Marathon training programme jargon question today from Werner Weber.

He says, “I'm doing the Comrades Marathon Bill Rowan programme and just want to understand exactly what "15min E; 10x3min, 3min rec; Easy 20min" means. I'm fine with the 15 min E and Easy 20min, but what does the "10x3min, 3min rec" mean?”

Lindsey Parry: The 10x3min’s are hard efforts. On the Comrades Marathon training programme there should be a guide which tells you the specific pace on the specific medals, in this case it's Bill Rowan.