Warmup 2 Laps Easy 2 Laps Progressive, building pace every 200 metres to Tempo Effort 2 Laps of Drills and Strides every 200 Metres (A, B, C Drills with a stride that follows) Mainset: 3200 Metres at 1/2 Marathon to 10KM Pace (RPE7 800 Metres Recovery RPE2 Then 400...
Warmup 2 Laps Easy 2 Laps Progressive, building pace every 200 metres to Tempo Effort 2 Laps of Drills and Strides every 200 Metres (A, B, C Drills with a stride that follows) Mainset: 2000 Metres at 1/2 Marathon to 10KM Pace (RPE7 400 Metres Recovery RPE2 Then 800...
Warmup 2 Laps Easy 2 Laps Progressive, building pace every 200 metres to Tempo Effort 2 Laps of Drills and Strides every 200 Metres (A, B, C Drills with a stride that follows) Mainset: Pace Change Reps 1200 Metres at 10KM Race Pace (RPE7) 400 Metres at 5KM Race Pace...
Warmup 2 Laps Easy 2 Laps Progressive, building pace every 200 metres to Tempo Effort 2 Laps of Drills and Strides every 200 Metres (A, B, C Drills with a stride that follows) Mainset: Pace Change Reps 1000 Metres at 10KM Race Pace (RPE8) 200 Metres at 3KM Race Pace...
Warmup 2 Laps Easy 2 Laps Progressive, building pace every 200 metres to Tempo Effort 2 Laps of Drills and Strides every 200 Metres (A, B, C Drills with a stride that follows) Mainset: Metre Straights and Curves Tempo 100 Fast on the Straight Part of the Track (RPE8),...
