Whistle stop! What coach doesn’t like to use a whistle? So in that vain, we’ll be calling the shots and you’ll be picking up the pace on the first whistle blow and slowing it down on the second. We’ll start with a few 2 minute intervals with equivalent rest and will then drop down slowly to 30 second intervals. The 2 minute efforts should be run at 10K race pace and the 30 seconds should be at 15-20 seconds faster than 5K race pace. This is a combination workout that targets both your threshold pace (the longer intervals) and your VO2Max pace (the 30 second intervals). After about 4-6 30×30’s we may throw in a couple of intervals at random times to keep you guessing. You’ll never know how long you have to surge when you attack or when you encounter a hill that you hadn’t known was on the course so be ready for anything!
Warmup: 10 minutes, include arm circles, reaches and upper body warmup as well as running
Session: 4 x 2 minutes, 4 x 1 minute, 6 x 30s, random call
Cooldown: 10 minutes followed by some basic running drills – butt kicks, high knees, skipping, heel slides, crossovers – no more than 100m each