Event Category: training

4 x [5 min (30sec), 1 min (1min)] – 5k effort

30 min tempo effort

4 x 300m (100m jog recovery), 2 x 600m (200m jog recovery), 2 x 800m (200m jog recovery), 2 x 600m (200m jog recovery), 4 x 300m (100m jog recovery) – 5k effort (TRACK) OR 3 x Sherbrooke Loop (uphill effort, easy jog down recovery) (HILLS)

4 x 300m (100m jog recovery), 2 x 600m (200m jog recovery), 2 x 800m (200m jog recovery), 2 x 600m (200m jog recovery), 4 x 300m (100m jog recovery) – 5k pace (TRACK) OR 11.5 miles with 7.5 @ MP – (TEMPO) GLASGOW GREEN

2-3 x 10 min (2 min jog recovery) – 10k effort

12 x 1min (30 sec jog recovery) – 5k effort

1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery – 5k effort (TRACK) OR 3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)

1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m-jog recovery – 5k effort (TRACK) OR 13 miles with 9 @ MP – TEMPO (GLASGOW GREEN)

30 min tempo effort (TEMPO) OR Easy (for those who’ve raced the Nationals)

3min, 2min, 1 min x 3 (1min between intervals & sets) – 5k effort

6 min, 2 x 2 min, 4 min, 2 x 2 min, 6 min (1 min jog recovery all the way through) – 10k effort

10 x 1min (1 min steady / jog recovery) -5k effort

6 – 8 x 800m (75 sec recovery) – 5k pace (TRACK) OR 3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)

6 – 8 x 800m (75 sec recovery) – 5k effort (TRACK) OR 14.5 miles with 10.5 @ MP – (TEMPO) GLASGOW GREEN

5 x 2 min (60sec jog recovery) followed by 8 x 1 min (30sec jog recovery) – 5k effort