4/5x1mile rep @10K pace (RPE 7-8) with 60sec rec, Bella Park 1 mile loop 
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ALL GROUPS 5x1mile rep @10K pace with 2mins rec, Bella Park (Intervals)
6 min @ threshold pace with 3 mins rec, 8x400m @3-5k pace with 60 sec rec. Track
6 – 8 x 800m (75 sec recovery) 5k pace (TRACK) OR 3-4 x Sherbrooke Loop @ Tempo effort (TEMPO HILLS)