Category: Cardio

AM:
Run Club Week 5/6

800m Run Pace 5
3min rest
400m run Pace 5
2.5min rest
400m run Pace 5
2.5min rest
200m run Pace 3-3.2
2min rest

Repeated 200m for 5-6x

PM:
70min Zone 2 Run | 11.75KM | 180SPM | 134BPM | 5.58/km

15min Run
Running Drills

8R of: 40s Run : 40s Jog

5Min Walk

8R of: 40s Run : 40s Jog

5 min cool down run

40 Min Zone 2 Run (Indoor) | 6.69km | 5:59/km | 137BPM

40 Min Zone 2 Run
6.39KM | 171SPM | 137SPM | 6:16/km

15 Min Easy Run

Few Mins of Drills then

10R of 30s On: 30s Slow (3:45 – 4/km)

5 min Walk

10R of 30s On: 30s Slow (3:326-4:02/km)

3min Easy Run

*Difficult. Not enough recovery

15 Min Easy Run

Few Mins of Drills then

9R of 30s On: 30s Slow (3:28 – 3:58/km)

5 min Walk

9R of 30s On: 30s Slow (3:35-3:51/km)

5min Easy Run

60min Zone 2 Run | 9.89KM | 141BPM | 6:04/km | 181SPM

35 Min Recovery Run | 4.6KM | 117BPM | 163spm | 7:54/km