Week of Dec 2– Dec 8, 2019

7th week of the post race season rebuild. With many races now open for registration, it’s time to start dreaming of your goal marathon (or ½) pace for 2020. Once you know your dream pace, do the following.


10 Minutes of a gradual build of pace/effort


Example if your dream marathon pace is 5:00/KM

Run 5:00 EASY RPE6 or Comfortable Pace

Run 0:30 Acceleration/Extended Stride at RPE9

Repeat the cycle for approximately 30 minutes


Aim for 10 minutes of easy running