Session 1

2 x 800m – 2min rec
2 x 600m – 1.30min rec
2 x 400m – 1min rec
4 x 200m – 30sec rec

Session 2

12-16 x 400m- 1min rec
 

Session 3

10-12 200m Sprints
 200m easy rec
 

Session 4

Hills & Sprints  6-8 x 200m
 Recovery easy back
 

Session 5

2-4 x 2mile Fartlek laps
1 min on, 1 min off

Session 6

4-6 Interval Miles – very fast- 3min rec