Warm-up jog to the Stadium, approx. 20–25 mins in different pace groups.
Intervals: 4 sets of 4 x 40-second short intervals with 40 seconds’ rest between each set and 80 seconds’ rest between sets. Stretching after the session at the Stadium, followed by a 2.7 km cool-down run back to the hotel. No prior experience of running on a running track is required – everyone is welcome!