Category Archives: Running

10min Warm Up Run Intervals 8R x 4mins 60s Rest btw roundsRound 1 4:33/kmRound 2 4:0/kmRound 3 4:37/kmRound 4 4:40/km Abandoned,Struggling to keep paceNext time Try for 4:35/KM Run cooldown.

45min Easy Run | 6.47KM | 6:57/KM | 124BPM | 173SPM

1.6KM Run Time Trial – 6:55 | 4:19 Pace | 148 BPM | 183SPM

90 minute long run – Keep the pace at 70-80%– For the last 10 minutes go hard as you can run. This should be held at your interval pace if you can manage it. Ran 1:17:48 only. No nutrition so … Continue reading →

80min Zone 2 Run |12KM | 131BPM |177 SPM | 6:41/km Pace

Warm Up 10min Run 5x6mins Run @ 4:43, 4:46, 4:49/km90s rest Only did 3 rounds