Workout is a mixture of leg speed and tempo. Trying to hit all running speeds with this workout. If on a track run the straights as the fast 100’s, curves at the Cruise Tempo 100’s.
Warmup:
10 Minutes of Easy Running, Strides, and Drills
Main-set:
100 Metres at 5KM Race Pace+ (RPE9)
100 Metres at Cruise Tempo Pace (Roughly Marathon Pace) (RPE6)
Repeat 8-12 Times Then
400 Metres at Deep Recovery Pace (RPE4)
1600-3200 Metres at Tempo Pace (Roughly 10KM Race Pace)
400 Metres at Deep Recovery Pace (RPE4) Then
100 Metres at 5KM Race Pace+ (RPE9)
100 Metres at Cruise Tempo Pace (Roughly Marathon Pace) (RPE6)
Repeat 8-12 Times
Warmdown:
Aim for 10 minutes of easy running