If you're feeling strong pick up the pace a bit on this run and include a 1km effort at a pace quicker than normal. Do this when you're fully warmed up and feeling strong. Then continue to run at your normal pace.

In order to help you to train effectively and have a good indicator of your running fitness its really important to test your Running Speed Lactate Threshold (RSLT). This is the speed above which lactate begins to accumulate very quickly in your blood. Once you know your threshold you can perform high quality workouts at specific intensities which are faster than your RSLT to stress the system and help your improve your speed.

For this run your target total should be around 8km including warm up. You'll need to wear a heart rate (HR) strap too.

Start with a good warm up on a day when you're feeling happy and recovered. Gradually build your speed to a pace that you think you can hold for 30mins. Your pace may go up and down a bit as long as you're working at your best intensity for the 30mins. We'll look at your HR and pace over the 30mins and keep track of this over time.

Include a cool down and recover as routine.