Based on Great North Run

4:30 km pace, 2 mins rest

Brooklands Avenue sprints

2mins rest - 4:30km pace

4:30km pace

Sprints - 1min 30 rest

4km pace - 2 min rest

Jesmond dene - sprints

Sub 23min

4km pace

4:20km pace - 2 min rest

Jesmond Dene Sprints

4:15km oace

1:30 rest

2min rest

4:30km pace

Jesmond Dene Sprints

4km pace

4:30km pace

2 min rest

1 minute rest - 4:30 pace

4:15km oace

Jesmond Dene Sprints

4:30km pace

4km pace - 3 min rest

2 min rest

4:30km pace

4:15 pace

Jesmond Dene Sprints

4:30 pace

2min rest

2 min rest

1 min rest

4:15 oace

4:30km pace

4km pace - 2 min rest

4:30km pace

3:45 km oace

Jesmond Dene Sprints

4:30 km pace

1 min rest

1 min rest

4:30km oace

4km pace

4km pace

4km pace