Training Week 5

Rest

‘Sprints’ session:

10min warm-up jog

(3min race pace - 1min jog - 1min faster than race pace - 1min jog) x 5

10min cool-down jog

Rest

‘Tempo’ session:

10min warm-up jog

30min run at 70% race pace

(effort, uncomfortable to talk but not race pace, if in doubt be conservative)

10min cool-down jog

Rest

30min easy jog

- OR -

ACTIVE group run

40min long run (easy pace, able to hold a conversation)

15min race pace