Today we should be maintaining around 70% effort. For these intervals that means the pace should be above your 5km pace by 15sec - 30sec per km.

Once 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 & B-Skips

4min running : 2min Rest/Walking

x 2 Rounds

3 min Running : 90sec Rest/Walking

x 3 Rounds

2 min Running : 1min Rest/Walking

x 4 Rounds

Slow jog 400m + stretching if needed