36pts | 2 x 5km | Z3/Z5
24pts | 5K Tempo (10K)
28pts | 3 x 8 Mins & 8 x 200m
28pts | 3 x 1 Mile & 6 x 200m
24pts | 10K Taper Session
24pts | Progression Run (KM)
One of the most common mistakes on race day, across all distances, is going off too fast. So a progression run will teach you to avoid that error and work on your pacing. By going through the gears and slowly increasing both your pace and effort level (RPE) you can really come to terms with […]
25pts | 1km & 200s x 5
26pts | Progression Run (10k)
27pts | 10 x 3 Mins (10k)
27pts | 6 x 1km | Z5
28pts | 15-10-5 Mins (10k)
28pts | 6-6-6-4-4-4
28pts | 2-4-6-6-6-4-2 Pyramid
28pts | 3 x 10 Mins (10k)
28pts | 3-2-1 Km
28pts | 1600/400s/200s
29pts | 10 Mins & 60s
30pts | 1km & 200s x 6
31pts | 7 x 1km | Zone 5: 10K
32pts | 1200m x 6
33pts | 5 Miles @ 10K Pace
34pts | 5 x 1 Mile @ 10k Pace
34pts | 8 x 1km @10K Pace
34pts | 40 Mins @ 10k Pace
36pts | 5K On/Off
36pts | 10 x 800
37pts | 3-2-1 Miles @ 10K Pace
38pts | 2km & 400s
39pts | 5K @ HM Pace/5K @ 10k Pace
40pts | 5 x 1km & 10 x 400m
40pts | 5km x3 Progression (10k)
40pts | 4-3-2-1km @ 10K Pace
40pts | 9 x 1km @ 10k Pace
41pts | 10 x 1km
41pts | 1km & 200s x 8
41pts | 5 x 2km @ 10k Pace
42pts | 6 x 1 Mile @ 10K Pace
