Training : Cruise intervals
Pittencrieff Park Pittencrieff Street Dunfermline, Dunfermline, Fife, United KingdomCruise intervals: 4 x 6 mins at 10k pace with 1 min recovery using large and small loops
Cruise intervals: 4 x 6 mins at 10k pace with 1 min recovery using large and small loops
Speed intervals - mixed 45/90 seconds at mile pace: 45 seconds effort (max 200m) with 45 seconds jog recovery, then 90 secs effort (max 400m) with 90 seconds jog recovery...
Cruise intervals: 5 x 6 mins at 10k pace with 1 min recovery using large and small loops
Speed intervals - 90 seconds (max 400m): 10 x 90 seconds at mile pace with 90 seconds jog recovery
Cruise intervals: 6 x 6 mins at 10k pace with 1 min recovery using large and small loops
Speed intervals – 3 mins (max 800m): 6 x 3 mins at 5k pace with 2 mins jog recovery
Cruise intervals: 7 x 6 mins at 10k pace with 1 min recovery
3 Mile Time Trial
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