2 / 5K FIT­NESS BOOST

Runner's World (UK) - - TRAINING -

WHY

This is a hard ses­sion, but it ac­cli­ma­tises the body to run­ning at 5K pace.

HOW

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.

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