Sub-22:30 5k group
Drax Ave.
6 x (effort 480m @ 5k race pace + recovery 140m @ marathon pace)
3 min recovery
4 x (effort 350m hard steep hill + recovery jog back)
22:3-plus 5k group
Wood/McKay/Dunstall 545m triangle
3 x clockwise 5 K pace and 90s recover @ marathon pace
3 x anti-clockwise 5 K pace and 90s recover @ marathon pace
3 min recovery
3-4 x Wool road to Ernle road 270 m 10 m ascent
fast uphill - recovery downhill 1 mile pace up and marathon pace down