10 Minute Warmup with Drills and Strides
Main set:
400 Metres at 5KM Race Pace or Better (RPE8)
400 Metres Recovery RPE4
Repeat 4- 8 Times
200 Metres at Very Quick Pace (RPE9)
400 Metres Recovery RPE4
Repeat 2-4 Times
10 Minute Warmup
10 Minute Warmup with Drills and Strides
Main set:
400 Metres at 5KM Race Pace or Better (RPE8)
400 Metres Recovery RPE4
Repeat 4- 8 Times
200 Metres at Very Quick Pace (RPE9)
400 Metres Recovery RPE4
Repeat 2-4 Times
10 Minute Warmup