Session this week is 1km reps at different paces, the odd reps are at 1/2 marathon pace and the even reps are at 5km pace – so we are alternating. Options are (and please read the fourth option)

• 8 × 1km: 1 min after the slower rep, 90 sec after the faster

• 6 × 1km: 1 min after the slower rep, 90 s after the faster

• 4 × 1km: 2 min after the slower rep, 3 mins after the faster

• For those who raced on Sunday, this isn’t a lot of recovery time, so I would do one of the above options but run all the 1km reps at 1/2 marathon pace (but still alternate the rest so you can run with your normal pack)

Location

Outside Freyberg Pool, Oriental Parade