The Run up to Christmas – WEEK 4

on November 29, 2020 • Grace

WEEK 4 –


Monday

Distance – 40min easy

Wednesday

Speed Endurance – 400meters x 4. Full 5 min recovery in between

Friday

Tempo run- 20 min run. 2 min increase pace (65% effort)2 min slower pace (40% effort)

Sunday

Hills – 1 min hills x 5

Dont forget a full warm-up and cool down!

Monday

Nice bit of steady mileage

Wednesday 

These will be tough and you should need the full 5 min recovery in between sets to go at the 400meters hard but keep the pace consistent as much as possible for all the sets. This might be trial and error- see how you get on.

Friday 

Push up the pace a little faster than your comfortable 5k running pace for 2 min. It should feel faster but not tough to maintain. The 2 min slower, should be a relaxed pace, a little slower than your usual 5k pace.

Sunday

Emphasis on muscular endurance and fatigue resistance, rather than speed, strength, and power this week. Go slower than other weeks. Concentrate on your breathing. You want to keep it aerobic.

New Newest Uncategorized