Mon 14 Aug – TEMPO HILLS

Purple and White: 6-8x 650m with reducing recoveries (80,75,70…50) @5k pace, Bella Park 650m loop route (INTERVALS) Black : 24-30minutes Continuous alternating the pace every 3mins between Marathon Pace & 10k Pace. Eg first 3minutes @ marathon pace then next 3minutes at 10k pace. Repeat for 24-30mins (4-5sets of 3mins/3mins), 2 mile loop, Bella Park.