Speed sessions, week 3, starting 11th of May

I know a few of you are racing at the moment and some have already recorded Pb's so that should help alot with the motivation levels and well done.
This week will be similar to week 1 as we're going to introduce strides again to help with leg turnover and form, so session 1 is 12x100 meters with a comfortable recovery, you do not want to be fatigued doing these as it will defeat the purpose of the session but if you feel good why not consider given the last one a lash.
Session 2 has 2 options again, the first one is from Pfitzinger & Douglas and it's 5x3 mins of a moderately steep hill, recover by slowly jogging back down the hill. The alternative is to repeat the 800 reps of week 1, so 6x800 @ current 5k race pace with either 600 meter recovery or 2:30 . Also aim for consistent pacing, it should be something your body is tuning into now. Best of luck and by next week if you've been following the schedule you should start to see some improvements.