Week of September 21 – 27, 2020

Workouts purpose is to run fast on tired legs.

Warmup:

10 Minutes of Easy Running, Strides, and Drills

Main-set:

1600 Metres at 10KM Race Pace (RPE7)

400 Metres at Deep Recovery Pace (RPE5)

Repeat Twice

800 Metres at 5KM Race Pace (RPE8)

400 Metres at Deep Recovery Pace (RPE5)

Repeat Twice

400 Metres at Mile Race Pace (RPE9)

400 Metres at Deep Recovery Pace (RPE5)

Repeat Two-Four Times

Warmdown:

Aim for 10 minutes of easy running