Rep Pyramid Repeats 1km Warm-up 3x Repeating Sets 1x400m @ Mile Rep Pace with 400m Walk Recovery 1x200m @ Mile Rep Pace with 200m Walk Recovery 1x100m @ Mile Rep Pace with 100m Walk Recovery 1x200m @ Mile Rep Pace with 200m Walk Recovery 1x400m @ Mile Rep Pace with 400m Walk Recovery 1km Cool Down The session goes out to runners in various locations and internationally. If you think this is too much or not enough, adjust the session accordingly to your running ability.

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.

Moneghetti Fartlek 2km Warm-Up 5x20s Strides 40s Jog 2x 90s @5k Pace - 90s Rest 4x 60s @Interval Pace - 60s Rest 4x 30s @3k Pace - 30s Rest 4x 15s @Rep Pace - 15s Rest 1 km 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.

Descending @5k Pace Timed Sets 1km Warm-up 1x 5 mins Intervals @5k Race Pace with 1-2 min Jog Recovery 1x 4.5 mins Intervals @5k Race Pace with 1-2 min Jog Recovery 1x 4 mins Intervals @5k Race Pace with 1-2 min Jog Recovery 1x 3.5 mins Intervals @5k Race Pace with 1-2 min Jog Recovery 1x 3 mins Intervals @5k Race Pace with 1-2 min Jog Recovery1km 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.

Threshold to Fast Reps 1km Warm-Up 1x2km @Threshold Pace 3 mins Rest Repeat 6x 1x100m Fast Reps @ Mile Effort Pace with 100m Walk / Jog Recovery 1x200m Reps @Reps with 200m Walk Recovery 1km Cool Down The session goes out to runners in various locations and internationally. If you think this is too much, adjust the session to your running ability.