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

Location