Meet at our normal summer meeting point at corner of field.
Jog down to track for a warm up then the following session.
Pace should be slightly faster than 5k pace, concentrate on technique and steady pacing. Recovery can be jogging or walking. Finish off with a timed mile.
1 min effort – 30 sec recovery
2 min effort – 1 min recovery
3 min effort – 90 sec recovery
4 min effort – 2 min recovery
5 min effort – 2:30 recovery
Cool down jog & static stretches
Don’t forget to bring water, suncream and a hat as it is going to be sunny and warm and hard work.