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: 400 Metres Starting at 3KM Pace 400 Metres Recovery RPE 2 Repeat 6 – 10 Times...
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: 600 Metres Starting at 5KM Pace+ 400 Metres Recovery RPE 2 Repeat 6 – 10...
Warmup 2 Laps Easy 2 Laps Progressive building pace each 200 metres to Tempo Effort 2 Laps of Drills and Strides each 200 Metres (A, B, C Drills with a stride that follows) Mainset: 800 Metres Starting at Tempo Effort and Progressing Past 5KM RPE8+ 400 Metres Recovery...
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: 800 Metres Starting at Tempo Effort and Progressing Past 5KM RPE8+ 400 Metres...
AD Penner Park Warmup Mainset: 5 Minutes Hard Tempo (Cross Country Style) RPE7+ 3 Minutes Rest (RPE1) Cool Down
