Option 1 3 x 300m (100m JOG rec); 2 x 600m (200m jog rec); 2 x 800m (200m jog rec); 2 x 600m (200m jog rec); 3 x 300m (100m jog rec) @ 5K pace, Track (INTERVALS) Option 2 3 x 300m (100m JOG rec); 2 x 600m (200m jog rec); 2 x 600m (200m jog rec); 3 x 300m (100m jog rec) @ 5K pace, Track (INTERVALS)
You may also like
2x15min @ threshold pace with 3 min rec. Kev’s Threshold Hills
20 min continuous hills, Meadow Hill Loop @ tempo effort (RPE 7-8) Pollok Park
2-3 sets of (5 x 400m off 60 secs), 3 mins between sets @ 3K – 5K pace (INTERVALS)
4-6 x 1200m @ 10k pace off 75 secs jog recovery, Festival Park (INTERVALS)