January 8, 2018 – Run

January 8, 2018 – Run


Today we start Week 1 of our four week Build 1 cycle. As we progress closer towards our target race we will begin training the energy systems and race speeds that most mimic what we will be racing. During this four week block we will progress through lactate threshold intensity intervals, getting more efficient and faster at running the paces we will try to hold on raceday.

Warm up:
15 minutes EASY run/walk followed by dynamic warm up routine


5-8 intervals of 3 minutes at 10k race pace (threshold pace) minutes followed by 2 minutes of active recovery (easy jog or walk).

Cool down:
5 min EASY run/walk followed by dynamic cool down routine