Moneghetti Fartlek: 2 x 90 seconds with 90 second active recoveries; 4 x 40 seconds with 60 second active recoveries; 4 x 30 seconds with 30 second active recoveries; 4...
Intervals: 6 x 700m at half marathon pace with 2 minute active recoveries between efforts
Social run - easy pace and route to suit group
Repetition Intervals: 8 x 2 minutes at repetition pace with 90 sec jog recoveries between efforts
Threshold Intervals: 5 x 5 minutes at threshold pace with 90 sec active recoveries between efforts
Repetition Intervals: 9 x 2 minutes at repetition pace with 90 sec jog recoveries between efforts
Threshold Intervals: 1 x 5 mins, 1 x 6 mins, 1 x 5 mins, 1 x 6 mins all at threshold pace with 90 sec active recoveries between efforts
Repetition Intervals: 12 x 90 seconds at repetition pace with 60 jog recoveries between efforts
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.