Base Run with some tempo

10-15 minute warm up

do 8 minutes of accelerations during the run. These can be broken up as wanted.

ex. you can do 8 sets of 1 minute accelerations, 4 sets of 2 minutes, 16 sets at 30 seconds....

finish the set with a 5km tempo and hold for two minutes 

This run should be around 40 minutes in length so you may need to run a little extra once you finish your sets 

Make sure to get a cool down in! 

Black Friday

Easier black friday

10-15 minute warm up

10 minutes at a 10km pace

5 minutes recovery

10 minute 10km pace again

cool down

followed by plyos 

Base Run

run at your base pace for 30-45 minutes

include 5 X 30 second accelerations 

follow up with a core / strength training exercises  

Long Run

Run for about 1 hour at  an easy tempo