Week 4

5 min warm up - 10 x 3 mins @ 5km pace with 1 min jog/ walk between each rep - 5 min cool down

Pyramid session 32 minutes 5 min warm up, 1 min hard (5k pace) 1 min easy (20/30 second slower than 5k pace) 2 min hard, 2 min easy, 3 min hard, 3 min easy, 4 min hard, 4 min easy 3 min hard, 3 min easy, 2 min hard, 2 min easy, 1 min hard, 1 min easy- 5 min cool down

Running session 5 min warm up- 20 min continuous running (5min hard/5min easy) 5 cool down

Warm up 5 minutes main part of session 5 minutes(2.30 recovery) 4 minutes (2 minutes recovery) 3 minutes(1.30 recovery) 2 minutes(1 minute recovery) - 1 minute 5 min cool down

Farlek session”speed play” consisting of a 5 minute warm up followed by 4 strides over 40/50 seconds. Main part of the session: 10 x 2 minutes (5k pace) with 1 minute recovery between each rep. 5 min cool down

Full session - 5 minutes warm up followed by speed work - 5min (2:30min recovery) 4 min (2:00 min recovery) 3 min ( 1:30 recovery) 2 min (1 min recovery) 1 min. 5 min cool down. This session should be ran at or near your 5k pace. Example if you run a 5k in 25 minutes you divide 25%5=5min /km to get your pace per km.