30 minutes continuous running alternating pace every 2 minutes - first 2 minutes at 20 seconds/mile slower than marathon pace, followed by 2 minutes at 20 seconds/mile faster than marathon...
28 minutes continuous running incorporating hills
8 minutes effort, 4 minutes recovery, 6 minutes effort, 3 minutes recovery, 4 minutes effort, 2 minutes recovery, 2 minutes effort, 1 minute recovery, 90 seconds effort Efforts starting at...
30 minutes continuous running incorporating hills
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