Thanks Ash,
Below is what i have been doing. Will do 2.4km time trial this week and let you know time.
Session 1 :
Damian’s Speed Program was a 4 week progression
Session 2:
1. Repeated speed session
2. 5min continuous running then:
a. 2,470m in 31mins
b. 20 x 20 every 15 secs – 2 min walk recovery
c. 15 x 50 every 30 secs – 2 min walk recovery
d. 10 x 78 every 45 – 2min walk recovery
e. 5 x 100 every 60 – finish
Cheers
Alana