Day 1 Time Trial - whichever option you chose in week one, choose that again in week 12 and re-test. 2.5km run 3.2km run 5km run Run walk if you have to, pick a challenging option Add a comment of which distance you chose

Run

200, 400, 600

8 Rounds 400m run Rest 2:1 Pace aim: 30-60 seconds faster than goal 5k pace If your run takes 2 minutes, rest for 4 minutes, this will feel easy to begin with but the last 3 will get tough. Aim to maintain your pace for each rep as consistently as you can If you don't have a device for pace, effort is 7-8/10 Pace breakdown Target 5k pace = 7min/km = 35 min // Todays pace = 6-6:30/km = 30-32.5 min 5k Target 5k pace = 6min/km = 30 min // Todays pace = 5-5:30/km = 25-27.5 min 5k Target 5k pace = 5min/km = 25 min // Todays pace = 4-4:30/km = 20-22.5 min 5k Target 5k pace = 4min/km = 20 min // Todays pace = 3-3:30/km = 15-17.5 min 5k

Run

2 x 500 @ 7

Fartlek session 1 6 rounds 600m run @ target pace 400m run/walk @ recovery pace Recovery pace is a pace you can move at and still recover, ideally this is running slowly but if required walk to recover to maintain your pace on each of the effort runs If you don't have a device for pace, effort is 7-8/10 Pace breakdown Target 5k pace = 7min/km = 35 min Target 5k pace = 6min/km = 30 min Target 5k pace = 5min/km = 25 min Target 5k pace = 4min/km = 20 min

Run

1 x 800

Zone 2-3 run 20-30 minutes Not concerned at all about pace, work on keeping your heart rate below 150 today, if it creeps above this slow the run down and walk if you need to. Use today to try and work on running technique, landing on the ball of your foot, striking the ground beneath you and springing up. Hold a rhythm on your breathing and cadence, this will help no end in the other runs