Here are some sessions for the first month of summer.
Dates entirely optional! Please be considerate of others, find somewhere with plenty space and observe whatever guidance is in place at the time of your training.
Speed endurance - (faster than your 5k race pace): 2x800@3k, 4x400@3k, 4x200@3k [30 secs rest after each rep/2 mins after each set]
Pavey Fartlek - alternate hard and easy running. Choose your own pace. Set 1 - 3 mins:1 min:2:1:1:3; Set 2 - 2:1:90secs:1:1:3; Set 3 - 1:1:45:1:30:1.
5k Tempo run - 20-30 secs per mile slower than your current 5k race pace.
Specific Endurance - 4x600, 4x400, 4x200@5k or 10k pace. 30 secs rest between reps and 2 minutes between sets. Choose the pace dependent on your targets.
Hill session - Find a hill, run up for 1/1/5/2 minutes, jog back down and repeat - 8/10/12 times. The choice is yours.
Also take a look out for our forthcoming Club Virtual Races.
And don't forget your warm-ups, cool-downs and stretching. Here is some great advice on Foam Rollering from our very own Siobhan Coleman.
