DOUBLE TRIPLE TROUBLE

Some tough but controlled tempo reps to start with – then finish with some short but fast 3km pace reps!

Make sure you keep the tempo pace controlled so you are good for the final 3 reps.

  First thing you’ll need to do is stick a recent race time (or an estimate of current ability!) into the form below. 

 This will generate your target paces for the session – maybe write them on your hand?! 

THE SESSION PLAN

55 minute CONTINUOUS run as…

Warm Up:
10 minutes: Easy Pace / Zone 2

Main Set:
7 minutes: Tempo Pace
3 minutes: Easy Pace / Zone 2
7 minutes: Tempo Pace
3 minutes: Easy Pace / Zone 2
7 minutes: Tempo Pace
3 minutes: Easy Pace / Zone 2

1 minute: 3km Pace
2 minutes: Easy Pace / Zone 2
1 minute: 3km Pace
2 minutes: Easy Pace / Zone 2
1 minute: 3km Pace
2 minutes: Easy Pace / Zone 2

 Cool Down:
6 minutes: Easy Pace / Zone 2

good luck!