Weekly speed session from Matt Bidwell:
Warm-up (5 to 10 mins light running)
4 lots of strides
Speed session – 4 x 1 mile off 2 mins 30 secs recovery.
The below chart shows the target time for each mile and if you are using heart rate you should be breaking into zone 3 during each effort:
Pace file: 1588676359582_Pace