Today we are starting with longer efforts progressively getting shorter. We should be aiming for around 70% efforts todays.

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

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. With only 1min rest between intervals the longer ones are tough. 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.

1600m

1min rest

1400m

1min rest

1200m

1min rest

1000m

1min rest

800m

1min rest

600m

1min rest

400m

1min rest

200m

Slow jog 400m + stretching if needed