Warm up: 1x loop of ‘fitness track’ easy. Drills: 1. Mini skip. 2. Heel flick. 3. High skip. 4. Side skip. 5. Cariocas. Strides: 4x strides of 15sec (100m) building from up 60% effort on first stride to 90% effort on final stride. Main set: 3x1600m at ‘threshold’ pace with 1min recovery + 4x 200m at ‘repetition’ pace with 200m RI. Cool down: 800m easy.

Use the ‘fitness loop’ within the Common. One and a half loops is approximately 1600m starting from the People’s Park Tavern corner and finishing the half loop at the St. John Church corner. Jog back to your starting point as your recovery. Use a stretch of grass preferably for the strides and 200m reps. The first straight from the People’s Park Tavern corner to the first R hand turn is just over 200m.

Use this pace calculator to determine how fast you should be performing each interval.

RI = Rest interval – easy jog.

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