Today we should be maintaining around 70% effort for the 800m runs. For these intervals that means the pace should be between your 5km pace and up to 15sec slower than that pace.

It terms of effort if someone asked you a questions while running, you could only give out a 2-3 word answer only due to being out of breath.

For the 400m efforts we are going to pick the speed up and try to maintain a pace 10-20sec beneath our 5km pace.

Warm up exercises + 400m slow jog nasal breathing

+ 4 x 10m A-Skips

800m run : 2min rest/walking

x 4 rounds

400m run : 1min rest/walking

x 5 rounds

Slow jog 400m + stretching if desired.