Tuesday 4-8 x 400m, rest 2 minutes, keep each interval within 3-5s Thursday 2-4 x 800m TT, rest 5 minutes, max effort Sunday 5K run @ 85% of 10K pace from week 4
Tuesday 2–4 x 1000m, rest 3:00, keep each interval within 3-5s Thursday 3–6 x 400m, rest 2:00, keep each interval within 3-5s Sunday 10K TT
Tuesday 6-12 x 200m, 90 seconds rest Thursday 3 – 6 x 800m, 2:30 minutes rest Sunday 5M @ 85% of 5k TT pace
Tuesday 3-6 x 800m, 3 minute rests Thursday 10-12 x 200m, 2 minute rests Sunday 5K @ 85% of week 1 5K pace