2 / 5K FITNESS BOOST
This is a hard session, but it acclimatises the body to running at 5K pace.
Warm up for 10 minutes. Do 4 x 700m, with a two-minute recovery jog between each. Start off at 5K pace, but go faster for the last 300m of each rep, and do each 700m rep slightly faster than the last. Recover with a slow five-minute jog. Then do 3 x 200m all out, with one-minute recoveries. Finally, cool down for 10 minutes.