Week of August 3 – 9, 2020

This week follows similar structure to last weeks but is focused on V02 max instead of leg speed. Still tough. 😉

Warmup:

10 Minutes of Easy Running, Strides, and Drills

Main-set:

400 Metres at 5KM Race Pace+ (RPE9)

200 Metres at Deep Recovery Pace (RPE4)

Repeat 1 Time

800 Metres at 5KM Race Pace (RPE8)

400 Metres at Deep Recovery Pace (RPE4)

Repeat 2 Times

1600 Metres at 10KM/5KM Race Pace (RPE8)

400 Metres at Deep Recovery Pace (RPE4)

Repeat 2 Times

800 Metres at 5KM Race Pace (RPE8)

400 Metres at Deep Recovery Pace (RPE4)

Repeat 2 Times

400 Metres at 5KM Race Pace+ (RPE9)

200 Metres at Deep Recovery Pace (RPE4)

Repeat 1 Time

Warmdown:

Aim for 10 minutes of easy running