Tuesday track session
Running track Carrignafoy, Cobh, Ireland6 sets of the following (fast is 5-10k speed): One mile warm up 30 seconds fast 30 seconds jog 1 minute fast 1 minute jog 90 seconds fast 90 seconds jog Cool down 1 mile
6 sets of the following (fast is 5-10k speed): One mile warm up 30 seconds fast 30 seconds jog 1 minute fast 1 minute jog 90 seconds fast 90 seconds jog Cool down 1 mile