The “spiral” workout. One of the hardest workouts on the schedule. Strong tempo(ish) effort into speed work.
10 Minute Warmup with Drills and Strides
Main set:
2000 Metres at 10KM Race Pace (RPE8)
400 Metres Recovery (RPE3)
1600 Metres at 10KM Race Pace (RPE8)
400 Metres Recovery (RPE3)
800 Metres at 5KM Race Pace (RPE8+)
400 Metres Recovery (RPE3)
400 Metres at Strong Pace (RPE9)
400 Metres Recovery (RPE3)
200 Metres X 4 at Strongest Pace (RPE9+)
200 Metres Recovery in Between (RPE3)
100 Metres X 4 at Strongest Pace (RPE9+)
100 Metres Recovery in Between (RPE3)