I do like the schedule this week. We’ve got the long runs in there for the Ultra prep, but two quality speed session. If you wanted to go to AC Track Thursday (instead of 8 x 400s) that’s fine. When I do 200s and 400s solo I use the lower park, there’s a loop at the end near the War Memorial, one lap is around 200 meters. Don’t be afraid to push the pace this week, especially in those shorter reps. Any problems just shout.
10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3
A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 3)
400 metres @ Target Time (RPE: 9)
90 Seconds Recovery
x 8
2km CD @ Easy Pace (RPE: 3)
Super simple session. Run faster in training to improve your 5K time. Work hard to hit those target times. Go smash it!!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.