3 x 9 mins, 3 minute rest, r20/18/20
This is a modified version of the session which we did last year, which people found just a bit too hard.
The idea is that it is preparation for a 5k piece in a fortnight. So the aim is to do the r20 chunks at your target split for a r20 5k - you're ending up doing a total of 18 minutes at that rate and split. The rate 18 pieces are to allow you to take the pressure off a little bit but still maintain good technique, and the actual rests are actual rests.
Suggested second session
4 x 1500m, r 20, 1:30 rest
Again, unashamedly working towards that 5 k piece. This is the same session as a few weeks ago but with a shorter rest. So you should be maintaining the same split as then, even though there is less rest. Or even pulling just a little bit better split, hopefully.