Monday Interval Training

6 mins at 5k effort (90s)*
4 mins at 5k effort (90s)
3.30 at 5k effort (90s)
3 mins at 5k effort (90s)
2.30 at 3k effort (90s)
2 mins at 3k effort (90s)
90s FAST (90s)
60s FAST (60s)
30s FAST
*optional

Hopefully last week’s session will give you a good gauge of an appropriate
starting pace, aim to take the 1st three reps a little more controlled and
then go for it from 2 mins 30 onwards.