Time Trial!

5km or 10km Time Trial.

If you are in the nationals group you SHOULD participate in the 10 km TT. I want to begin promptly at 6 so please be on time! 

Easy Run

relaxed pace for 30-40 minutes 

can included accelerations if you feel good

Reminder there will be a 5/10km TT on Firday  

Base Run

base run for 40-50 mminutes

followed by plyos and core

Remember there is a TT scheduled for Friday!  

BLACK FRIDAY 

15 min warm up

5X 800 (200 meter recovery between 800) at half marathon pace

followed by a brief cool down and  weights

included 4 leg exercises and 3 upper body/ core workouts