Week of July 1 – July 7, 2019

Steinbach Crew Meeting at Soccer Park (Workout below is similar but will be adapted to field)

Second week of our seasonal rebuild.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

15 Seconds RPE9, 45 Seconds RPE5 (Repeat 4 Times)

20 Seconds RPE9, 40 Seconds RPE5 (Repeat 4 Times)

30 Second RPE9, 30 Seconds RPE (Repeat 4 Times)

THEN…

10 Minute Tempo Pace RPE7

5 Minute Easy RPE5

THEN…

30 Second RPE9, 30 Seconds RPE (Repeat 2 Times)

20 Seconds RPE9, 40 Seconds RPE5 (Repeat 2 Times)

15 Seconds RPE9, 45 Seconds RPE5 (Repeat 2 Times)

Warmdown:

Aim for 10 minutes of easy running