1 - Mona Fartlek - My Favourite sessions that lasts exactly 20 minutes if you do it correctly. The session is: 2 x 90s hard / 90s float 4 × 60s hard / 60s float 4 x 30s hard / 30s float 4 x 15s hard / 15s float A session that gets you used to different paces and usually shocks the body into improvements! 2. 6 x 1K at 5K pace with 2:30 rest! This is a tough one but will give you a real indicator of your 5K fitness. If you take the average pace of each rep, your 5K time shouldn’t be a million mile

6:00 min/Km or 9:40 min/miles 10 kilometers per hour KPH Running Pace - your finish time for popular race distances (3K, 5K, 10K, 10 mile, half marathon, marathon, and 50K) #tips #pace #coach | Welfredo Piano