Distance group (3k/5k)
1x400 stride. Short recovery
1x800 thresh. Short recovery
3x1k pace. Interval recovery
1x800 pace+ (a little quicker). Interval recovery +
1x400 peppy but not all out (possible neg split
Total: 5400 meters
Mid distance group (800/1k/mile)
1x200 stride. Short recovery
4x400 fast (61-65). Medium recovery (3 mins or so, full after last one)
2 x hollow 600 (200 hard, 200 jog, 200 very hard). full recovery
1x200 stride/hard (29-31)
There may be slight variations on this depending on who you are and what you are racing. Full details at practice. See you then.
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