Training

2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 4 reps

12-14 x 2mins @ 5k pace with 2 min jog recoveries

Progressive session:3-3-3-3 minutes – easy pace, marathon, half marathon, 10k x 3

1 min up, 30 secs down with 2 mins cool down/jog to start x 10 reps

3 x 11 mins @ HMP with 2 min recoveries

Short hill repetitions:1 min up, 30 secs down with 2 mins cool down/jog to start x 11 reps

Progressive session:3-3-3-3 minutes – easy pace, marathon, half marathon, 10k x 3

Short hill repetitions:1 min up, 30 secs down with 2 mins cool down/jog to start x 12 reps

3 x 12 mins @ HMP with 2 min recoveries

Short hill repetitions:1 min up, 30 secs down with 2 mins cool down/jog to start x 13 reps