Mon 11 Sep – TEMPO HILLS

Purple and White : 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 ParkBlack : 8-10x 650m with reducing recoveries (90,85,80…50) @5k pace, Bella Park 650m loop route Intervals