Today we are starting with medium efforts progressively getting shorter. Aiming for faster paced intervals today. The effort we are looking forward is around 80% effort.

For these intervals that means the pace should be around 30sec faster than your original 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.

1000m effort : 3min rest/walking

x 3 rounds

600m effort : 2min rest/walking

x 4 rounds

200m effort : 1min rest/walking

x 5 rounds

Slow jog 400m + stretching if needed