Mon 31 Jul – INTERVALS

Purple and Black: 1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery @5k pace (could miss last 8oom or do 1x600m each time), Track (Controlled speed) White : 25mins Progressive Run. Try to increase the pace by 5secs/mile every 5minutes starting at 10secs SLOWER than Marathon Pace and finishing 10secs Faster than MP (+10s, +5s, 0s, -5s, -10s) 2 mile loop, Bella Park