15 min warm up Drills and stretches followed by 4 x 100m strides 6-10 x 400m at 5k pace. Take 50-75% of interval time as walking /jogging recovery Example. 400m @ 8 min pace = 2:00 Walk/jog 60-90 seconds and repeat. Cool down 8-10 min jog

Warm up 15 mins Stretches and strides at 6:15 followed by 4 x 100m strides 4 x 600m @ 5k pace with a short 200m recovery jog walk in between. Take 5 min recovery jog 4 x 400m 3-5 seconds faster than 5k pace (or roughly 3k pace. 60- 90 second...