Training

Hill Session: 26 minutes, both sides

Interval Session: 7 x 3 mins @ 5k pace with 1 minute recoveries

Hill Session: 28 minutes, both sides

Interval Session: 8x 3 mins @ 5k pace with 1 minute recoveries

Hill Session: 30 minutes, both sides

Interval Session: 9 x 3 mins @ 5k pace with 1 minute recoveries

Tempo Run: 20 minutes at threshold pace (see guide)

Interval Session: 10 x 3 mins @ 5k pace with 1 minute recoveries