Second week of track specific workouts. For those around home base, sorry we can’t meet at the track. Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 200 Metres at 5KM Race Effort 200 Metres at RPE4 Easy Recovery Repeat Above 2 Steps four times 600 Metres at 5KM Race Effort 400 Metres at […]
Month: March 2020
Week of March 23 – March 29, 2020
This week starts the first track specific (though can be run anywhere) workouts. Short and sweet. Keep going everyone. Endorphins guaranteed from this workout. Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 200 Metres at 5KM Race Effort 200 Metres at RPE4 Easy Recovery Repeat Above 2 Steps four times 400 Metres at […]
Week of March 16 – March 22, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 1:00 Minutes at 5KM Race Effort RPE8 1:00 Minute Easy RPE4 Repeat above 2 Steps Six Times 5:00 Minute Easy RPE4 1:00 Minutes at 5KM Race Effort RPE8 1:00 Minute Easy RPE4 Repeat above 2 Steps Six Times Warmdown: Aim for 10 minutes of easy […]
Week of March 9 – March 15, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 2:00 Minutes at 5KM Race Effort RPE8 1:00 Minute Easy RPE4 Repeat above 2 Steps Ten Times Warmdown: Aim for 10 minutes of easy running […]
Week of March 2– March 8, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 3:00 Minutes at 5KM to 10KM Pace RPE7-8 90 Seconds Easy RPE4 Repeat above 2 Steps Six to Seven Times Warmdown: Aim for 10 minutes of easy running […]