. 100m jog (30-45 secs) between efforts. Take 1 min extra jog after 8 efforts. 10 mins jog before and after session Jul 23 (Tue) Speed target: run 6 x 800m at 5K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after sessionJul 30 (Tue

jog (30-45 secs) between efforts. Take 1 min extra jog after 10 efforts. 10 mins jog before and after sessionJul 23 (Tue) Speed target: run 5 x 800m at 5K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after sessionJul 30 (Tue

or over precise distances, but it’s worth having a rough idea of how far you are running on each effort.If you can’t measure the distance, just run your efforts by time (eg for one mile, do six- to seven-minute efforts; for 800m, run for three to four

by time (eg for one mile, do six- to seven-minute efforts; for 800m, run for three to four minutes; for 400m, run for 90 seconds). Ideally, do an effort for approximately this time to an obvious landmark and then repeat the same course for the remaining

800m at 5K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after session Aug 20 (Tue) Speed target: run 3 x 3K at 10K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after session Aug 27 (Tue) Speed target: 12

mins jog before and after sessionAug 13 (Tue) Speed target: run 5 x 800m at 5K pace. 200m jog (90 secs) between efforts. 10 mins jog before and after sessionAug 20 (Tue) Speed target: run 3 x 2K at 10K pace. 400m jog (3 mins) between efforts. 10 mins

target: 8 x 400m at 5K pace. 200m jog (90 secs) between efforts. 10 mins jog before and after sessionAug 13 (Tue) Speed target: run 4 x 800m at 10K pace. 200m jog (90 secs) between efforts. 10 mins jog before and after sessionAug 20 (Tue) Speed target