40 – 60 min steady state
+splits all off 5K pace
10 min – 4, 3, 2, 1 @ 20 (+16), 22 (+14), 24 (+12), 26 (+10)
10 min – 1 min ON, 1 min OFF at 5k pace
10 min – 4, 3, 2, 1 @ 20, 22, 24, 26
10 min – 1 min ON, 1 min OFF at 5k pace
Cool down
40 – 60 min steady state
+splits all off 5K pace
10 min – 4, 3, 2, 1 @ 20 (+16), 22 (+14), 24 (+12), 26 (+10)
10 min – 1 min ON, 1 min OFF at 5k pace
10 min – 4, 3, 2, 1 @ 20, 22, 24, 26
10 min – 1 min ON, 1 min OFF at 5k pace
Cool down