Thursday – Long Run

Hello Team,

Tomorrow we are going to be doing our long run! We will meet at the downtown YMCA at 4:50 am to start at 5 am sharp. Here is the workout for tomorrow:

Warm up:
15 min at an easy pace with a high cadence
4 x 1 min at 5k pace with 2 min jog recovery
3 min at a faster pace than your previous warm up.
Total Warm up: 30 min

Main Set:
5 x

10 min at your Tempo Pace / 30 sec walk / 4:30 jog


10 min at your long run pace / endurance

Cool Down:
5 min at Z1 (Walk if you need to)