Tempo Run: 40 minutes at threshold pace (see guide)

500s: 10 x 500m, with 2 minute recoveries.Begin at slightly slower than your 10k race pace; gradually speed up so that your last repeat is slightly faster than your 5K...

Negative Split Cruise Intervals (4 x 7 mins with 1 minute recoveries):2 x 7 mins @ threshold/tempo pace, 2 x 7 mins @ 5k pace (slightly faster than tempo)

400s: Up to 10 x 400 m with equal recoveries @ 3k pace

Negative Split Cruise Intervals (4 x 8 mins with 1 minute recoveries):2 x 8 mins @ threshold/tempo pace, 2 x 8 mins @ 5k pace (slightly faster than tempo)

400s: 10 - 12 x 400 m with equal recoveries @ 3k pace

Negative Split Cruise Intervals (4 x 9 mins with 1 minute recoveries):2 x 9 mins @ threshold/tempo pace, 2 x 9 mins @ 5k pace (slightly faster than tempo)

400s: Up to 12 x 400 m with equal recoveries @ 3k pace

Negative Split Cruise Intervals (5 x 7 mins with 1 minute recoveries):3 x 7 mins @ threshold/tempo pace, 2 x 7 mins @ 5k pace (slightly faster than tempo)

3 Mile Time Trial