Thanks Ed - will definitely try that session, sounds great.
In the end we organized a (covid compliant) pairs session of 6x1k hill (30m+ up including a very steep 300m section) off 90s as part of a cycle leading into a 5 mile TT on Jan 31st. The 1k's session went very well (3:19, 21, 23, 23, 24, 23) and I was on par with a guy who ran 32:50 10k last week.
I may target your 2x(2/1.6/1.2)+400 session next week (Tues) as it seems like it would work ok for 5 mile pace, also. I can then do a paced 5k end of next week, then 400's the following week ahead of the TT if that sounds reasonable?
In the end we organized a (covid compliant) pairs session of 6x1k hill (30m+ up including a very steep 300m section) off 90s as part of a cycle leading into a 5 mile TT on Jan 31st. The 1k's session went very well (3:19, 21, 23, 23, 24, 23) and I was on par with a guy who ran 32:50 10k last week.
I may target your 2x(2/1.6/1.2)+400 session next week (Tues) as it seems like it would work ok for 5 mile pace, also. I can then do a paced 5k end of next week, then 400's the following week ahead of the TT if that sounds reasonable?