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See you are feeling (I am going to make a more official workout tonight after practice) This run will either be an easy base run for 30-40 minutes if everyone is feeling flat or a 45 minute base run with a 6 X 30 second builds |
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Long Run Aim for 50-60 minute base run |
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Long Run Followed by Tempo 40 minute base run run 600 meter repeats until you can not keep goal pace or hit a maximum of 6 repeats (slightly faster than 10 km pace) (we may move this off the track so i will keep everyone updated) 15 minute cool down |
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Easy Run with strength/plyo circuit 30-40 minute base 9 minutes of acceleration that is slightly above 10km pace |
