intervals

Option 1 – 1 x 800m, 2 x 600m, 4 x 400m, 2 x 600m, 1 x 800m – 200m jog recovery throughout 5K pace, Track (INTERVALS>SPEED); Option 2 – 1 x 800m, 2 x 600m, 4 x 400m, 2 x 600m – 200m jog recovery throughout 5K pace, Track (INTERVALS> SPEED) ; Alternative marathon session – Marathon paced run 16 miles with 12 @ MP – Glasgow Green (TEMPO)