10 Minute Warmup with Drills and Strides Main set: 2000 Metres at 10KM Race Pace (Faster Than Tempo…) (RPE8) 400 Metres Easy Jog or Walk (RPE2) Repeat 3-5 Times 10 Minute Warmup
10 Minute Warmup with Drills and Strides Main set: 400 Metres at Strong Pace (RPE9) 200 Metres Easy Jog or Walk (RPE2) Repeat the 400/200 combo set 3-6 Times 5 Minutes Easy Jog or Walk (RPE2) 20 Minutes at Tempo Pace (Between 10KM and 1/2 Marathon Race Pace) RPE7+ 10...
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)...
The next few weeks will combine tempo running and speed work. 10 Minute Warmup with Drills and Strides Main set: 20 Minutes at Tempo Pace (Between 10KM and 1/2 Marathon Race Pace) RPE7+ 5 Minutes Easy Jog or Walk (RPE2) 400 Metres at Strong Pace (RPE9) 200 Metres Easy...
10 Minute Warmup with Drills and Strides Main set: 400 Metres at Strong Pace (RPE9) 200 Metres Easy Jog Recovery (RPE3) Repeat 8-12 Times 10 Minute Warmup
