Pyramid Session at VO2max/5k pace – 1, 1, 2, 3, 4, 5, 4, 3, 2, 1, 1 with 1 minute recoveries between intervals. Alternative group or off-road session run –...

26 minutes hill repetitions, using the grass if dry

Variable Pace Speed session – 5 or 6 x (3 minutes at 10k pace followed immediately by 90 seconds at 5k pace) with 2 minutes recovery between sets. Alternative group...

28 mins hill session, on grass if dry or on tarmac if wet.

Pyramid Session 1,1,2,2,3,4,5,4,3,2,2,1,1 @ VO2max/ 5k pace with 1 min recovery between efforts Alternative group run – details TBC

30 mins hill session,  on grass if dry or on tarmac if wet

Variable Pace session – 6 (max) repetitions of 3mins @ 10k/tempo pace followed by 90 secs @ 5k pace with 2 min recoveries Alternative group run – details TBC

32 mins hill session, on grass if dry or on tarmac if wet.

30/30 session – 30 seconds sprint with 30 second recoveries (particularly useful for those taking part in Sunday’s half marathon) Alternative group run – details TBC