The Boston Workout.
Traditional Season Kick-Off Workout. “Simulates” the Boston Marathon Course. 3 Steps of Downhills to start, a flat middle section, and 3 steps of Uphills.
10 Minute Warmup
3 X 400 RPE8 (5KM Race Speed), 400 Rest RPE4
3200 – 5000 RPE7 (Tempo Pace, Roughly 10KM to 1/2 Marathon Pace)*
3 X 400 RPE8 (5KM Race Speed), 400 Rest RPE4
10 Minute Warmup
*There is no recovery following the tempo session (which should last 15-20 minutes) before starting the next 400