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Medium Temp Workout 20 minute warm up 6 X 30 second accelertions to 10 km pace 3 minute recovery 3 minute slightly faster 10 km 1:30 recovery 3 minutes slightly faster 5 km 1:30 recovery 3:00 slightly faster 10 km 10 minute cool down |
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base run 40-50 minute base run include plyos and core if feeling good |
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Medium Tempo Run
mild fartlicks at 10 km pace
15 warm up
1 minute on
1 min off- at base pace
2min on
2 min off
3 min on
3 min off...back down to 1
10 minute cool down |
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Light Base Run
Strength Training and plyos afterwards |
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Easy Base run with a SNOWBALL FIGHT! plan on a 20-30 minute base run followed by a classic traditional beat down that we all enjoyed as kids! Make sure to bring a pair of gloves and be ready to have a good time. |
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