~ 8 kms - INTERVAL - TRACK / GRASS
Warm Up

10min - Slow jog warm-up Stretch or Loosen Up (do your thing!)


Session

39min Fartlek 1 x 4min at 5K Pace with 2min at Steady Pace 2 x 3min at 5K Pace with 2min at 2min at Steady Pace 3 x 2min at 5K Pace with 2min at 1min at Steady Pace 4 x 1min at 5K Pace with 2min at 30 sec at Steady Pace 5 x 30 sec at 5K Pace with 2min at 30 sec at Steady Pace 6 x 15 sec at 5K Pace with 2min at 15 sec at Steady Pace

Pace Guide
Your Personal Pace Guide


Cool Down

5min - Slow jog