Week of Jan 13 – Jan 19, 2020

This workout builds on the workout from the previous weeks.


10 Minutes of a gradual build of pace/effort


8 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace)

2 Minutes Easy

Repeat above 2 Steps Two Times Then

15 Second Stride at Near Max Effort

1 Minute and 45 Seconds Easy

Repeat Above 2 Steps Four Times


Aim for 10 minutes of easy running