Apologies this session is late! This weeks reps are high intensity intervals that can be done on the flat or hills depending on how you feel. As always give yourself an easy mile (minimum) to warm up before starting the reps and finish with the same to cool down.
2 Set of: 4 x 200m (alternative 20-30 seconds), with recovery jog back to the start (so either 200m or wherever you started the 20-30s effort)
Give yourself twice as long between sets (~400m)
If you want to push yourself or you’re doing higher mileage (>50km/week) then increase the number of reps in each set to 6 (2×6 reps).