4by 400m , 1 min rec, 1500m,at 5km pace , 3 min rec, 4 by 400m , 1min rec, 1500m at 5km pace
2 sets of 1600m at 10km pace, 100m jog rec, 400m at 5km pace. 3 min rec
Session – 4 by 400m with 1 min rec, 1500m at 5km pace , 3min rec , 4 by 400m, 1 min rec, 1500m at 5 km pace.
Session – 4/5 sets 1600m ,1/2marathon pace, 400m at 10km pace both with 100m jog rec
30 min run
50min run with 8 by 45 sec surges along the way