After the last few weeks of leg speed work, time to test ourselves. Steinbach crew, choose either to time trial the 5KM, run tempo, or help pace someone else to a new PB.
Warmup:
10 Minutes of Strides and Drills
Main-set:
200 Metres at 5KM Race Pace or Above (RPE8+)
200 Metres at Deep Recovery Pace (RPE4)
Repeat Twice
400 Metres at Tempo Pace RPE7
3-4 Minutes Total Rest
5KM Time Trial
Warmdown:
Aim for 10 minutes of easy running