Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.

A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. We want to be ahead of our current 5k pace though. From there you can then pick up the pace and cadence for the 1 minute reps.