Training

4 x 6 minutes at threshold pace with 90 second active recoveries between efforts

9 x 2 minutes at repetition pace with 60 second jog recoveries between efforts.

4 x 7 minutes at repetition pace with 90 second active recoveries between efforts

8 x 3 minutes at repetition pace with 90 second jog recoveries between efforts.

20 minutes continuous running incorporating hills

9 x 3 minutes at repetition pace with 90 second jog recoveries between efforts.

22 minutes continuous running incorporating hills

3 or 4 sets of (60, 90, 12o second efforts with 45, 60, 90 second recoveries)

24 minutes continuous running incorporating hills

1, 2, 3, 4, 5, 4, 3, 2, 1 minute efforts at 5k pace with 1 minute recovery after the first minute then 2 minute recoveries after each subsequent effort