In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we continue with our 5k specific block of training, in the continued expectation/hope that we can race soon, with a little bit of chat about a race I did myself at the weekend.

This is similar, but is a build on what we did last week - 3 x (600m, 400m, 600m at 5k pace off 40 seconds rest), with 3-4 minutes rest in between each set. If you are running to time and not distance (as I do in this session) then it's 2 mins 15s for the 600s and 90s for the 400s.

If that's all too hard - just run-a-long.

Warm up starts at 11 minutes

Session starts at c.21 minutes

Have fun!

Steve

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