If doing track on Monday, be sensible and don’t go too fast. Lap times should be between 1:50-2:00, no quicker, and then for the 1 min reps, keep the pace similar. This is when problems have occurred when you have pushed that little bit too much. If you wanted there is also NYD parkrun. We could squeeze that into the schedule. Happy New Year Allan. It’s been a pleasure working with you over the past 12 months. Honestly my life is better for having you as a friend 🧡
10 Mins WU @ Easy Pace (RPE: 3)
8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery
8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery
10 Mins CD @ Easy Pace (RPE: 3)
A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
