16 x 200m
2 sets of 8 with 200m jog recovery between reps and 600m jog between sets. Goal times: for the 200m at pace, you should be looking to run it at around 800m pace (e.g. for a 2:00 . 2:10s runner, you should be looking to runs the reps in 31-33s each). The recovery should be three times this (e.g. 90-100s). The 600m jog should also be at this pace.
6-8 x 400m
400s are always a tough session. You should be aiming to run them between 800m and 1500m pace (e.g. 62-70s for 800m times as above). Again the recovery should be three times the length. As you get stronger and better at this type of session, you should do one of two things. Firstly increase the number of reps or, secondly, reduce the amount of rest you take.
6 x 600m
All should be run a little slower than 1500m pace and take 3-5 minutes rest (no need to jog) in between. This is an excellent session in which to introduce race tactics. One person is given a race pattern to follow, such as kicking at 200m from the finish or winding slowly for 400m out, etc., for each rep (obviously a different person each time).
4-5 x 800/1000m
These should be completed in a time slightly less than you.d run 1k in the 3000m at the end of the MP (e.g. if you're running a 12 min 3k, then the reps should be run at 3:40-3:50s if you can manage it). Again, take a non-running rest in between.
Usually run 4 or 5 of these in a session. The idea is this: run hard, then at a moderate pace and then hard again. The moderate paced part should be above your rest pace in the sessions set at the top and the hard pace should be between 8 and just above 15 pace depending on the length of the run. You should only relax for 200m in any one rep so an example session would be: 4-2-4, 6-2-2, 5-2-3, 4-2-4.
No point in running longer reps than this really. Three should probably be enough for one session and should be run at not far above your 3000m race pace (i.e. up-tempo cross-country speed). Take good rest.
Long Fartlek Runs
Don't do these on your own if you can make it because you're unlikely to get them right (it's difficult to push yourself at the right pace without someone else there)! At all times, you should be running rather than jogging. Think always about form while you're doing this type of session as well. Vary the length of hard bit you're running between 400m and 1500m and set the pace accordingly. 4-7 miles is a good length of run. Rest distances should be comparable with your hard bits.
Short Fartlek Runs
Run, for example, 800m with 100 on and 100 off at around or above 400m pace. Repeat 4 times and alternate between attacking the straight and the bend.
Also a good run. Can be used as endurance work or as a 'rest type' session. Aim for 6 or 7 miles.
Number of reps is dependant upon the length of the hill. For example, for a hill of 100m, you should do 6-8 reps. A duck run amongst the reps is also a good idea. This involves sticking your arms behind you with your hands together and running up the hill. You should have to work much harder (quads really burn) and it demonstrates how using your arms helps drive the legs. Go on, try it!
The type of pyramid you do depends upon what you want to work at. A speed session could be 100-150-200-300-400-300-200-etc. Equally, you could run 200-300-400-600-400-etc or whatever takes your fancy.