SKI CENTRE CLOSED- NO OFFICIAL TRAINING -see forum
12 x 1 min brisk, 1 min steady (FARTLEK)
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2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec), Track (Controlled speed) Route:
3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)
5-7x 1200m @10K pace off 75 secs jog rec, Newlands Park (FARTLEK)
5 x 2 min (60sec jog recovery) followed by 8 x 1 min (30sec jog recovery) 5k effort