10 Mins WU @ Easy Pace (RPE: 3)
3 Mins @ 5k Pace (RPE:8)
90 Seconds Recovery
x 8
10 Mins CD @ Easy Pace (RPE: 3)
A really good session and chance to see if you can push the pace and hit 5k pace or a little under. This will test both your speed and endurance. The challenge is made tougher by slightly shorter recoveries.
A simple but solid session. For you anywhere just shy of a lap and a half in the 3 minutes is excellent. You might want to push yourself in a few reps to see if you can get 600 metres done in the 3 mins. Don’t be put off if you are a little slower as we have tapered for the half and had some rest, not to mention the bug you picked up. So this is week 1 of a new 16 week plan, so you don’t need to be running at your best just yet.
