2-3x2mile loop @tempo pace (RPE 7-8) with 60sec rec, Bella Park 2 mile loop
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30 min tempo effort (TEMPO) OR Easy (for those whove raced the Nationals)
8 * 650m with reducing intervals (80, 75, 70… 50) @ 5k pace – Bella Park (INTERVALS)
3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)
4/5x1mile rep @10K pace (RPE 7-8) with 90sec rec, Bella Park 1 mile loop