Week of Jan 6 – Jan 12, 2020

It’s a New Year and time to start building towards the Spring Races! Increase your base mileage as much as you can and add in this workout to maximize your fitness ceiling.


10 Minutes of a gradual build of pace/effort


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

2 Minutes Easy

Repeat above 2 Steps Three 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