Sunday – Update

Hello Team,

The weather looks really bad in the morning. Therefore I am CANCELING the morning run! Enclosed you will find the workout so you can do it later in the day!

Warm:

7 min easy – focus on your cadence and your lean forward

Pick ups:

4 x 30 sec build up to 10k with 2 min jog recovery

Main Set:

Long Course:

• 5 x 8 min at Tempo Pace / Hard Sustainable Pace with 30 sec walk 3:30 min jog

Short Course:

• 5 x 4 min at Threshold Pace / Hard Sustainable Pace with 60 sec walk 3:00 min jog

Cool down:

10 min easy