This week follows similar structure to last weeks but is focused on V02 max instead of leg speed. Still tough. ?
Warmup:
10 Minutes of Easy Running, Strides, and Drills
Main-set:
400 Metres at 5KM Race Pace+ (RPE9)
200 Metres at Deep Recovery Pace (RPE4)
Repeat 1 Time
800 Metres at 5KM Race Pace (RPE8)
400 Metres at Deep Recovery Pace (RPE4)
Repeat 2 Times
1600 Metres at 10KM/5KM Race Pace (RPE8)
400 Metres at Deep Recovery Pace (RPE4)
Repeat 2 Times
800 Metres at 5KM Race Pace (RPE8)
400 Metres at Deep Recovery Pace (RPE4)
Repeat 2 Times
400 Metres at 5KM Race Pace+ (RPE9)
200 Metres at Deep Recovery Pace (RPE4)
Repeat 1 Time
Warmdown:
Aim for 10 minutes of easy running