Speed work
Warm up:
10 min easy – gradually build your pace
4 x 15 sec accelerators with 45 sec jog recovery and/or drills
Total Warm up: 15 min
Main Set:
8 x 1k as
1 – 3 at 10k pace with 2 min walk recovery (last 30 sec start jogging)
4 – 5 at 10k pace with 4 min walk recovery (Last 30 sec start jogging)
6 – 8 at 10k pace with 2 min walk recovery (last 30 sec start jogging)
Cool down: 5 min easy… however, include 4 x 20 sec pick ups with 20 sec jog recovery
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