Sunday – Update

Hello Team,

I won’t be able to lead the run on Sunday morning as I have an athlete racing in Lake Louisa Sunday morning. However, we will have the ride at 11 am.

Enclosed you will find the breakdown for the run in the morning based upon the race you are training for:

Time on your feet is more important than pace in a long, steady run. Run easy and run long.


Warm up:
15 min easy run with high cadence
5 x 15 sec at 5k with 45 sec jog
Warm up:
5 x
8 min at 10k Pace
1 min walk
3 min jog recovery

20 min aerobic pace (If you are doing a half)
20 min easy (If you are doing a full by June)

Cool donw: 5 min easy