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: Run to Victoria Park Crown gate. Complete 3x10min (5min out and 5min back) at ‘tempo’ pace with 2min recovery. Follow the perimeter road or off-raod track around the park. Run back to London Fields. 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.

If you are racing on Sunday complete the warm up, drills and strides and cool down only. If you would like to run keep the run to less than 30mins at an easy pace.

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