Keep the pace under control today. We don’t want to push too hard, the aim is to be fresh for the 5km at the end of the week.

The effort we are aiming for is around 70%. For these intervals that means the pace should be slower than 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

2km run effort

4min rest/walking

2 min Running : 90sec Rest/Walking

x 5 Rounds

1 min Running : 1min Rest/Walking

x 5 Rounds

Slow jog 400m + stretching if needed