Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

Then

 

Endurance session – 8 x 5 mins off 50 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 pace per mile or km:

Current 5kCurrent 10kThresholdThreshold
Pace per milePace per km
0:30:401:03:4610:1206:22
0:29:511:02:0310:0006:15
0:29:051:00:2609:4406:05
0:28:210:58:5409:3205:58
0:27:390:57:2609:1605:47
0:27:000:56:0309:0405:40
0:26:220:54:4408:5205:32
0:25:460:53:2908:4005:25
0:25:120:52:1708:2805:18
0:24:390:51:0908:2005:13
0:24:080:50:0308:0805:05
0:23:380:49:0108:0005:00
0:23:090:48:0107:4804:53
0:22:410:47:0407:4004:47
0:22:150:46:0907:3204:43
0:21:500:45:1607:2404:37
0:21:250:44:2507:1604:32
0:21:020:43:3607:0804:27
0:20:390:42:5007:0004:23
0:20:180:42:0406:5204:17
0:19:570:41:2106:4404:13
0:19:360:40:3906:4004:10
0:19:170:39:5906:3204:05
0:18:580:39:2006:2804:03
0:18:400:38:4206:2003:58
0:18:220:38:0606:1603:55
0:18:050:37:3106:1203:53
0:17:490:36:5706:0403:48
0:17:330:36:2406:0003:45
0:17:170:35:5205:5603:43
0:17:030:35:2205:5203:40
0:16:480:34:5205:4403:35
0:16:340:34:2305:4003:33
0:16:200:33:5505:3603:30
0:16:070:33:2805:3203:28
0:15:540:33:0105:2803:25

Finish with 5 to 10 mins running as a warm-down.

Let Matt know if you have any questions.