Training

Up to 15 x 1 minute on, 1 minute off @ mile to 3k pace

4 - 6 x 1k (approx) @ 5k pace with recoveries of 1/3 of effort

Up to 16 x 1 minute on, 1 minute off @ mile to 3k pace

5 - 7 x 1k (approx) @ 5k pace with recoveries of 1/3 of effort

Up to 17 x 1 minute on, 1 minute off @ mile to 3k pace

6 - 8 x 1k (approx) @ 5k pace with recoveries of 1/3 of effort

Info will be available within May training schedule

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