This workout rewards patience. You want to run your fastest paces at the end. Warmup (Strides, Drills) 3-5 X 1000 Metres (400 Metres Rest Between). Goal is to increase paces across each of the KM. Example First one at Tempo, then 10KM, then 5KM Paces 4-8 X 200 Metres...
Continues similar work to previous weeks. Focus is on leg speed and carrying it over into longer intervals. Warmup (Strides, Drills) 4 X 200 @ >5KM Race Pace (200 Rest Between) 3-4 X 1000 5KM Race Pace (400 Rest Between) 4 X 200 @ >5KM Race Pace (200 Rest...
This workout has the opposite structure of last week. A test to see how faster work earlier impacts the longer intervals. Warmup (Strides, Drills) 2 X 400 @ >5KM Race Pace (400 Rest Between) 1 X 800 @ 5KM Race Pace (400 Rest Between) 1 X 1000 5KM Race Pace (400...
Warmup (Strides, Drills) 1 X 1000 5KM Race Pace (400 Rest Between) 1 X 800 @ 5KM Race Pace (400 Rest Between) 2 X 400 @ >5KM Race Pace (400 Rest Between) Repeat Twice Warm-down
*** Our second 5KM of the year is this Saturday. For more info how to be involved see the following link: http://areteendurance.com/membership/ *** Warmup (Strides, Drills) Adjust workload as necessary 1-2 X 1000 @ 5KM Race Pace (400 Rest Between) 1-2 X 800 @...
