Recoveries: 
8 Mins – 120 Seconds
3 Mins & 2 Mins – 90 Seconds

Tough session this and the idea is to try and keep those 8 minute reps consistently at 5k pace. The first one will feel comfortable, but the last one will feel like hell. The middle part of the session is to inject some speed in the legs and induce fatigue and possibly some lactic, so you have to work hard in that final rep.

Recoveries:

6 Mins (2 mins Recovery)
4 Mins (90 Seconds)
3 Mins (90 Seconds)
2 Mins (75 Seconds)

A big 5k session that can be done at the track or sol. Start off at 5k pace, then pick up the speed for the shorter reps (3-2-2-3) and then really dig deep in those final 10 mins to maintain 5k pace.

Recoveries: 90s – 120s (should roughly match the time it takes to do the 400 metre rep)

Adding to the distance again to improve the speed endurance. Don’t worry if the pace drops a little. In fact I would encourage that here to ensure you keep the speed consistent for the whole rep. Dig deep. These sessions are tough but it’s where our fitness improves and the real magic happens.

Recoveries:
5 & 4 Mins (120s)
3 & 2 Mins (90s)
1 Min (60s)

A really good session to practice 5k pace but then also get some speed into the legs. The real challenge will be holding 5k pace in the last 2 reps and that’s when we replicate what it feels like to have to dig deep late in a 5k race.

Recoveries:
1km Reps – 2 Mins
400 Metre Reps – 90s
200 Metre Reps – 60s

New session. A good chance to work on a variety of paces and pick up the speed as the session goes on. Try and hit those targets on the dashboard if you can. Bear in mind this could take up to 50 mins so just get your timings right so you don’t run out of time if doing this on the track.

This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.

Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.

A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.

*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.

A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!

Recoveries: 
100 & 200m: 60 Seconds
400m: 90 Seconds
800m: 120 Seconds

A good session to do on the track. Really work hard during these reps to try and hit those targets. To get faster over 5k we need to train quicker in sessions like this. Perhaps start at the first bend so the 400s & 800s will begin at the start line. Go get ’em!!

Another big session here. This is where the magic happens, work hard, hit those paces and you’re going to make some serious gains.

Chase those target times. You’ll be working hard here from the word go!! You got this. Make it count.

A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!

Recoveries: 90 seconds all reps

Credit TRC for this one. Imperative to stick to half marathon pace in that first 15 minute tempo. Otherwise you’ll be too fatigued to hit target 5k pace in the shorter reps.

Quality session for the track. Get that pace right on rep 1 and then slowly add speed as the reps get shorter.

The good thing about HY is you know you’re likely to be pushed hard. I’ve been once before and really enjoyed it. Lovely group of people.

With your extended warm and cool down this currently earns 40 training pts. If anything does change (shorter WU, less intense session), let me know and I can tweak one of the other runs later in the week.