Today we should be maintaining around 80% effort. For these intervals that means the pace should be just under or at your 5km pace.

To calculate this its as simple as dividing your 5km time by five. This gives you your pace per KM and is what will be displayed on your watch/app.

I.E if your 5km time was 28.45/5 = 5min 45sec which is the pace per KM and what we use as your 5km pace for workouts.

If all that seems a bit much going by feel will also work!

The pace should be sustainable. Don’t push too hard in the first couple of intervals and then need to slow down towards the last few. The pace should remain the same through-out the session.

Warm up exercises + 400m slow jog nasal breathing + 3 x 10m A-Skips

Make sure you have watched the warm up video included in the email!

3min running : 1min Rest/Walking

x4 Rounds

2min Running : 1min Rest/Walking

x 4 Rounds

1min Running : 1min Rest/Walking

x 4 Rounds

Slow jog 400m + stretching if needed