Session for this week below.
Warm-up (5 to 10 mins light running)
4 lots of strides
Endurance session – 5 x 1600m off 60 secs recovery. Finish with 4 x 200m fast efforts (jog back 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. Take a few minutes break before finishing with the fast 200m efforts (to be ran in an around your mile pace – hard but in control).
For people not using heart rate – use pace chart below for estimate of threshold pace per mile or km
Finish with 5 to 10 mins running as a warm-down.
Let Matt know if you have any questions.