Speed sessions on a running track are always hard. They are hard for 4 minute mile runners, and they are still hard for 10 minute mile runners. The important thing is that each athlete is giving 100% effort; – Track speed will obviously vary between runners.

Because of this I always offer a choice of 4 different track sessions, rising in intensity. This enables new runners to join the group at a Bronze medal level, and at the same time enables improving athletes to move through the medals from Silver to Gold to Platinum.

There are two ways to make a track speed session harder: Run the intervals faster, or take less rest between intervals. This track programme does both at the same time!

That’s why the Kenyan National athletic squad call it the ‘Bone Braker’. But if it’s good enough for the Kenyans, it’s good enough for me and my coaching group.

John McNally