Speed sessions, week 2, starting 4th of May

Well I hope everyone had a good week 1 and learned alot regarding pacing and recovery. There will be two sessions again for next week. The first session will be for improving Vo2 max, again there is a choice. Option 1: 5x600m @ current 5k race pace with an optional recovery time of 400m. Option 2: 6-8x400m @ current 5k race pace with an optional recovery time of 400m. The reason I say optional recovery time is because some of you may have found the recovery time too long. So using last weeks experiences you may want to start using a specific time rather than distance such as a 90 seconds for recovery.
Session 2 is for improving your lactate threshold and again there is two options. Option 1: 2x2 mile @ current 10 mile or half marathon race pace. Option 2: For those new to tempo running you might find the 2x2mile too hard, so for this week you could try 1x15-20 mins @ current half marathon pace. Enjoy.