600 Blocks 1km Warm-up 3x 3 x 600m with 75s Rest 2.5mins rest between sets 1km Cool Down The session goes out to runners in various locations and internationally. Adjust the session to your running ability if you think this is too much.

4 Minute Pursuits 1km Warm-up 5-6 x 4 mins Intervals @5k Race Pace with 2 min Jog Recovery 1km Cool Down If this is done in a group, do the following: Start together. At the 4-minute mark, stop and stay in situ, wait for 90 seconds, and then run in the opposite direction with the aim of all coming together. If this is done alone: Run out for 4 minutes, wait for 90 seconds, then run back in the opposite direction, aiming to get back to the start position. The session goes out to runners in different locations and some internationally, so please, if you think this is too much or not enough, adjust the session accordingly to your running ability.

200m Split Sets 2km Warm-Up 5x20s Strides 40s Jog 6x 200m @Rep Pace with 45s Rest 2min Rest 6x 200m @Rep Pace with 45s Rest 1km Cool Down The session goes out to runners in different locations and some internationally, so please, if you think this is too much or not enough, adjust the session accordingly to your running ability.

Hi everyone, I hope you are well. It would be great to check in and see how everyone’s weekend has been. Also on a side note, I’m really keen to build this community if you know anyone that would be interested please give me a shout. Also, if there’s anything you wished me to put on this community to help you with your running, I’m always here to help

Pre-Fatigue into 10K Efforts No WU strait into the session 25min Easy Paced Running 4min Rest 3x 8min @10k Pace with 2mins Rest 5mins Cool Down The session goes out to runners in different locations and some internationally, so please, if you think this is too much or not enough, adjust the session accordingly to your running ability. Session Notes The 25 mins easy + 4 mins rest is designed to pre-fatigue your legs while still letting you reset before the hard work. This simulates hitting 10K pace in the second half of a race, when fatigue is already in play. 1. The focus is on controlling form and pace, not smashing the first rep. 2. By the third 8-min effort, it should feel mentally tough, but that’s exactly the training effect we’re after.