Thursday – Run

Speed work

Warm up:

10 min easy – gradually build your pace

4 x 15 sec accelerators with 45 sec jog recovery and/or drills

Total Warm up: 15 min

Main Set:

8 x 1k as

1 – 3 at 10k pace with 2 min walk recovery (last 30 sec start jogging)

4 – 5 at 10k pace with 4 min walk recovery (Last 30 sec start jogging)

6 – 8 at 10k pace with 2 min walk recovery (last 30 sec start jogging)

Cool down: 5 min easy… however, include 4 x 20 sec pick ups with 20 sec jog recovery

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