Description: A mostly-pleasant steady run with a few drills thrown in. Make sure to keep a lid on your desire to go fast and keep the pace capped at Z3.
Here’s what you need to do:
Warm-up: Easy jog for 10 minutes at Z1/Z2.
Activation: 2 sets of 50m for the following drills: Butt kicks, high knees, builds, carioka, strides & skipping.
3 x 5K: 3 sets of 5K running at low Z3. Rest with an easy walk or jog for 6 minutes between each 5K set.
Cool-down: End your workout with 5 minutes of easy jogging.