Joint session with Phil’s group

5 x 80secs effort with 2mins recovery, 5 x 60secs effort with 90 secs recovery, 5 x 45secs effort with 60 secs recovery

Joint session with Mansel’s group
5 x 80secs effort with 2mins recovery, 5 x 60secs effort with 90 secs recovery, 5 x 45secs effort with 60 secs recovery

5min efforts with 2mins recovery (No of efforts depends on your own race targets)

5 sets of 1x 700m,90sec rec followed by 1x 300m, 2.5min jog rec between sets

Road and Track session – 1.5-mile road tempo, 4 x 4mins with 75secs rest, 1.5-mile road

1k efforts with 60secs recovery (No of efforts depends on your own race targets)

4 sets of 3x 400m, 75sec rec, 3min jog between sets

Track session – 10 x 3mins with 90secs rest

3min efforts with 90secs recovery (No of efforts depends on your own race targets)

4x60sec efforts, 60sec recs, 8x90sec efforts, 75sec recs, 4x60sec efforts,60sec recs

Road and Track session – 1.5-mile road tempo, 3 x 90secs with 60secs rest, 1.5-mile road, 3 x 90secs with 60sec rest, 1.5-mile road

4 x 75 sec efforts, 6 x 90 sec efforts, 4 x 75 sec efforts, all with 60secs recovery

6x 800m, 2mins rec

Track session – 2 x 3mins with 90secs rest, 2mins jog recovery, 3 x 2mins with 75secs recovery, 2mins recovery jog, 10mins tempo, 2mins recovery jog, 4 x 90secs effort with 60secs recovery