This week starts the first track specific (though can be run anywhere) workouts. Short and sweet. Keep going everyone. Endorphins guaranteed from this workout.
Warmup:
10 Minutes of a gradual build of pace/effort
Main-set:
200 Metres at 5KM Race Effort
200 Metres at RPE4 Easy Recovery
Repeat Above 2 Steps four times
400 Metres at 5KM Race Effort
400 Metres at RPE4 Easy Recovery
Repeat Above 2 Steps four times
Warmdown:
Aim for 10 minutes of easy running