Today we are picking the pace up a bit. We should be aiming for around 85% effort.

For these intervals that means the pace should be 20sec per km under your 5km pace.

Again 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 + 3 x 10m B-Skips.

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

1500m

3min rest

400m run : 90sec rest/walking

x 5 Rounds

200m run : 60sec rest/walking

x 5 Rounds

100m run : 30sec rest/walking

x 5 Rounds

Slow jog 400m + stretching if needed