Progressive Pace 500's: 10 x 500m, with 2 minute recoveries. Begin at slightly slower than your 10k race pace; gradually speed up so that your last repeat is slightly faster...
1 minute on 1 minute off @ mile-3k pace x 14 Rex Park* (new venue)
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