Sample workouts

1. Mile repeats

6 x 1 mile at 10km pacePace:Rest between efforts: 88 seconds

2. Fast miles

3 x 1 mile at 3km pacePace: Rest between efforts: 3 minutes

3. Kilometre repeats

5 x 1km at 5km pacePace: Rest between efforts: 2 minutes

4. The Pyramid

All done at 5km pace, recovery half of effort time.

400m, 800m,1200m, 1600m, 1200m, 800m, 400m.

5. 800 metre repeats

8 x 800m at 5km pacePace: Rest between efforts: up to 84 seconds

6. Two and one

5 sets of 800m then 400m, all at 5 km paceEach set consists of:800m at 5km pace, 30 secs recovery400m at 5km pace: Rest between sets: 90 seconds

7. Eight, six, two

3 sets of 800m, 600m, 200mEach set consists of:800m at 5km pace, 84 secs recovery,600m at 3km pace, 81 secs recovery200m at 1 mile pace: Rest between sets: 1 lap jog

8. Unlucky for some

4 sets of 1,000m at 3km pace plus 300 metres hardPace:Rest between efforts: jog forward 100 metres after the 1km efforts; jog forward 200 metres after the 300 metre efforts

9. Quarter repeats at 3km pace

2 sets of 8 x 400m at 3km race pacePace:Rest between efforts: up to 77 seconds

10. Fast 800s

4 x 800m at 1 mile pace: Rest between efforts: up to 02:33

11. Quarter repeats at mile pace

3 sets of 4 x 400m at 1 mile pace:Rest between efforts: 77 secondsRest between sets: jog a lap

12. Fast 400s

5 x 400m at 800m pace:Rest between efforts: up to 02:21

13. Accelerating 300s

2 or 3 sets of 3 x 300m, accelerating to faster than 800m pace:Rest between efforts: 2 minutes, jog back to the start.Rest between sets: 5 minutes – jog 500m.

14. Basic 200s

3 sets of 3 x 200m at 600m pace:Rest between efforts: up to 1 minuteRest between sets: Lap jog