Run Squad Homework Week 16

Today we are going to be doing some tempo pace reps with a short 5k pace kick at the end of each!

Make sure you keep the tempo pace controlled so you can finish strong each time.

  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:
9 minutes: Easy Pace / Zone 2

Main Set:
4 minutes: Tempo Pace
1 minute: 5km Pace

3 minutes: Easy Pace / Zone 2

4 minutes: Tempo Pace
1 minute: 5km Pace

3 minutes: Easy Pace / Zone 2

4 minutes: Tempo Pace
1 minute: 5km Pace

3 minutes: Easy Pace / Zone 2

4 minutes: Tempo Pace
1 minute: 5km Pace

3 minutes: Easy Pace / Zone 2

4 minutes: Tempo Pace
1 minute: 5km Pace

Cool Down:
9 minutes: Easy Pace / Zone 2

good luck!