The Run up to Christmas – WEEK 4
on November 29, 2020 • Grace
WEEK 4 –
Distance – 40min easy
Speed Endurance – 400meters x 4. Full 5 min recovery in between
Tempo run- 20 min run. 2 min increase pace (65% effort)2 min slower pace (40% effort)
Hills – 1 min hills x 5
Dont forget a full warm-up and cool down!
Nice bit of steady mileage
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.
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.
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.