Training

1-1-2-3-4-5-4-3-2-1-1 @ 3k pace with 1min recoveries between

2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 3 reps

3 MILE TIME TRIAL

3 x 9 mins @ HMP pace with 2 mins recovery

10-12 x 2mins @ 5k pace with 2 min jog recoveries

2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 3-4 reps

10-12 x 2mins @ 5k pace with 2 min jog recoveries

3 x 10 mins @ HMP with 2 mins recovery

12-14 x 2mins @ 5k pace with 2 min jog recoveries

2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 4 reps