Beginning group: 6-8 x 400m at 5K pace with 2:00 jog recovery.
Regular group: 1 x 1600m, 6:00 slow jog, 1 x 1200m, 5:00 slow jog, 1 x 800m, 4:00 slow jog, 1 x 400m. All intervals at 5K pace, but push the last 400m of each interval to about 90% max effort.
To be posted by Tuesday afternoon.
Tonight's workout for Tuesday, July 1
Regular group: 1 x 1600m, 6:00 slow jog, 1 x 1200m, 5:00 slow jog, 1 x 800m, 4:00 slow jog, 1 x 400m. All intervals at 5K pace, but push the last 400m of each interval to about 90% max effort.