30 minute session, increasing the pace every 6 minutes Start at 20 seconds/mile slower than marathon pace, and every 6 minutes increase the pace by 10 seconds/mile. For example if...
26 minutes continuous running using both sides of dual carriageway
7 x 3 minutes at 5k pace with 1 minute recoveries
28 minutes continuous running using both sides of dual carriageway
8 x 3 minutes at 5k pace with 1 minute recoveries
30 minutes continuous running using both sides of dual carriageway
9 x 3 minutes at 5k pace with 1 minute recoveries
20 minutes continuous running as per issued pace guide.
9 or 10 x 3 minutes @ 5k pace with 1 minute recoveries
25 minutes continuous running as per issued pace guide