Hi all,

Getting close to the business end, so now for some speedy work...

1) Warm-up 1500m @ +5 to +15, then...
500m @ -8
Rest 2min
500m @ -8
Rest 2min
500m @ -9
Rest 3min
500m @ -9
Rest 3min
500m @ -10
Rest 4min
500m @ -10 or lower if you can
Rest 4min
Warm-down 1000m @ +15 to + 20.
This is hard, stick to your rest times, they get a little longer to
allow you to speed up.  Go nuts.

2) Just to keep your aerobic system up to scratch...
Warm-up 1500m @ +10, then
10min @ -1
Warm-down 1000m @ +15
Solid but not difficult.

Enjoy, only 2 weeks to go after this...

Drew