Intervals again build on the previous weeks. This one is all about working on the ability to “shift gears” and hit higher paces when your aerobic system is already being worked hard. Warmup (Strides, Drills) 1600 Metres (or 1 Mile) at 10KM Pace-ish 400 Metres at 5KM or Better Pace 200 Metres at Best Possible […]
Month: May 2021
Workout of the Week – May 24 – May 30, 2021
This workout brings the past 4 weeks together into one interval. Warmup (Strides, Drills) 600 Metres at 10KM or Better Pace 400 Metres at 5KM or Better Pace 200 Metres at Best Possible Pace 400 Metres as Recovery Repeat 3-6 Times Warm-down […]
Workout of the Week – May 17 – May 23, 2021
This workout rewards patience. You want to run your fastest paces at the end. Warmup (Strides, Drills) 3-5 X 1000 Metres (400 Metres Rest Between). Goal is to increase paces across each of the KM. Example First one at Tempo, then 10KM, then 5KM Paces 4-8 X 200 Metres @ >5KM Race Pace (200 Metres […]
Workout of the Week – May 10 – May 16, 2021
Continues similar work to previous weeks. Focus is on leg speed and carrying it over into longer intervals. Warmup (Strides, Drills) 4 X 200 @ >5KM Race Pace (200 Rest Between) 3-4 X 1000 5KM Race Pace (400 Rest Between) 4 X 200 @ >5KM Race Pace (200 Rest Between) Warm-down […]
Workout of the Week – May 3 – May 9, 2021
This workout has the opposite structure of last week. A test to see how faster work earlier impacts the longer intervals. Warmup (Strides, Drills) 2 X 400 @ >5KM Race Pace (400 Rest Between) 1 X 800 @ 5KM Race Pace (400 Rest Between) 1 X 1000 5KM Race Pace (400 Rest Between) Repeat Twice […]