No club run this week but for those who want to keep the tempo interval sessions going here is a suggestion for this week:
Easy warm up of about 2 -3km
A few strides, 5 -6 just to get some speed into the legs
2 x 5 minutes at about 80% 5km race pace with 2.5 minute recovery
2 x 4 minutes with 2 minutes recovery
2 x 3 minutes with 1.5 minutes recovery
Easy 2km cool down
These sessions are always a bit easier if you can get someone to do them with you. If you are doing them on the public road please wear some Hi-Viz clothing or some lights.