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: 5x 6mins at LT. 2min jog recovery. Strides: 4x 60m descending from up 90% effort on first stride to 60% effort on final stride. Cool down: 800m easy jog. Use this pace calculator to determine how fast you should be performing each interval i.e. ‘threshold’ pace.