Moneghetti Fartlek: 2 x 90 seconds with 90 second active recoveries; 4 x 40 seconds with 60 second active recoveries; 4 x 30 seconds with 30 second active recoveries; 4...

Intervals: 6 x 700m at half marathon pace with 2 minute active recoveries between efforts

Social run - easy pace and route to suit group

Repetition Intervals: 8 x 2 minutes at repetition pace with 90 sec jog recoveries between efforts

Threshold Intervals: 5 x 5 minutes at threshold pace with 90 sec active recoveries between efforts

Repetition Intervals: 9 x 2 minutes at repetition pace with 90 sec jog recoveries between efforts

Threshold Intervals: 1 x 5 mins, 1 x 6 mins, 1 x 5 mins, 1 x 6 mins all at threshold pace with 90 sec active recoveries between efforts

Repetition Intervals: 12 x 90 seconds at repetition pace with 60 jog recoveries between efforts