Arete Endurance Workout of the Week August 15- 21, 2022 

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)