Training

Cruise intervals: 7 x 6 mins at 10k pace with 1 min recovery

2mins @ 5k pace followed by 1min @ mile pace, 2mins recoveries x 5 sets

2mins @ 5k pace followed by 1min @ mile pace, 2mins recoveries x 6 sets

Long Hill session 22 mins

Long Hill session 22 mins (off road)

2mins @ 5k pace followed by 1min @ mile pace, 2mins recoveries x 7 sets

Long Hill session 24 mins

Long Hill session 24 mins (off road)

1-2-3-4-5-4-3-2-1- @ 3k pace with 1min recoveries between

Long Hill session 26 mins

Long Hill session 26 mins (off road)

1-1-2-3-4-5-4-3-2-1-1 @ 3k pace with 1min recoveries between