Hey Guys,

Here’s tonights session…

5km warm up flat course.

Few run throughs on the track, then…

2 x ( 5-6 x 400m) on set times (eg tony 2min, fyfe 2.15)

Run them at about 5km race pace (tony approx 1.20-25=3.20-3.30)(1.40=4.10km)

3min rest between sets

2-3km warm down.