Park Run or 5km time trial for those not competing in Thames Turbo Race 1. The aim is to run your fastest 5km that you can at this point in the season. This will be used to guide your pacing in future run sessions.

Warm up: 800m easy jog. Drills: (1. Mini skip. 2. Heel flick. 3. High skip. 4. Side skip. 5. Cariocas). Strides: 4x 60m building from up 60% effort on first stride to 90% effort on final stride. Main set: Park Run or 5km time trial. Hackney Marshes Park Run or run to Victoria Park and use track for a 5km time trial followed run back to London Fields. Cool down: Easy jog 5mins.