Warm-up (5 to 10 mins light running)
4 lots of strides
Endurance session – 4 x 2km off 75 secs recovery
The aim is to run these at threshold intensity (upper zone 2 / top of zone 2). So don’t let the HR drift into zone 3 – cap your effort at top of zone 2.
For people not using heart rate – use pace chart below for estimate of threshold pace per mile/km:
If you have any questions ask Matt.