Weekly speed session from Matt Bidwell:

 

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

 

Then

 

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