7:15 pm warmup, for a 7:30 session start
800 metres at your 10k race pace.
Jog lightly for two minutes.
400 metres at 5-K race speed.
Jog lightly for 60 seconds.
200 metres at current one-mile race tempo
Jog lightly for 30 seconds.
1000 metres at 10k pace.
Jog easily for four minutes or rest.
Repeat this 800-400-200-1000 pattern.
The Queen II Elizabeth Stadium (Donkey Lane Stadium)
Donkey Lane
Enfield
EN1 3PL