6 min @ threshold pace if not racing at West CC, 3 min off, 2 sets (5x400m, 60sec off) 3min off between sets @ 3-5Kpace for 400m, Track (THRESHOLD>SPEED INTERVALS)
You may also like
8-10 Sherbett Loop @ Tempo effort (TEMPO HILLS)
2/3 x 1.5 miles loop off 60 secs recovery @ 10K-tempo effort, Pollok Park TEMPO
3min, 2min, 1 min x 3 (1min between intervals & sets) 5k effort
3*5*400m or 3*4*400m – with reduced intervals between runs (60/45/30 secs) and 3/2/1 mins between sets @ 5k pace, Track session (SPEED)