Week of Dec 16 – Dec 22, 2019

9th week of the post race season rebuild. One more to go and it’s 2020 and time to get serious… 😉

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

15 Second Stride RPE9

1:45 RPE5

Repeat above two steps 4 Times then do the following

5:00 At RPE7 (Roughly ½ Marathon Effort for this time of the year)

2:00 At RPE4

Repeat above two steps 2 Times then do the following

15 Second Stride RPE9

1:45 RPE5

Repeat above two steps 4 Times

Warmdown:

Aim for 10 minutes of easy running