4 by 1500m with 2.30 rec at 5km pace
12 by 200m with 200m rec
1500m at 10km pace,2 min rec, followed by 30 mins tempo, 3 min rec, 1500m @ 10km pace
Meet 7.30 and 35mins run starting at 7.35
3 by 10mins @marathon pace [email protected] pace off a 15min time
(E.g.,10mins at marathon pace followed by 800m in 3 mins, followed by 2 min rec jog) everyone is working for 45mins
-50mins with 6 by 80m fast strides after
2.15 easy but with 8 by 40 second surges along the way.