Back on the flat but still running alone for another month or so at least. Given that we will not have the track in April as we usually do you could try upping the intensity a little, not too much as it is unlikely that there will be races until July at the earliest. Please don’t gather in groups.
10-15 minute easy warm up
5-6 strides of about 60m with 60m recovery jog
4 x 4 minutes at tempo with 2 minute easy recovery jog
2 x 5 minutes at tempo with 2.5 minute easy recovery jog
10 – 15 minutes easy cool down