5 min, 4min, 3min, 2min, 5min, 4min, 3min, 2min @ 5-10K pace, half jog recoveries, Bella Park Loop (INTERVALS)
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Barry Buddon Half Marathon
8 – 10 * 650m with reducing intervals (90, 85, 80… 50) @ 10k pace – Bella Park (INTERVALS)
3*5*400m or 3*4*400m – with reduced intervals between runs (60/45/30 secs) and 3/2/1 mins between sets @ 5k pace, Track session (SPEED)
6min @ threshold pace, 2 min off, 6-8x600m @ 5k pace with 75sec rec. Track