July 10, 2018 – Run

July 10, 2018 – Run


This week is a deload so we are going to work on extra mobility and agility to start off our session. Though the workout may not seem hard, focus on your breathing, recovery between sets, form and pacing. We have been working hard the last 5 weeks to build up our pacing – try to hit perfectly paced sets!

Meet at Hanshew track @ 6pm


Start with the AK Athlete Warmup

If you are at track day we will then work through an extended agility drills set

Main set:

2 sets of:

800m @ 1/2 marathon pace

Rest 60 seconds

800m (400 @ 1/2 marathon pace, 400 @ 10k pace)

Rest 60 seconds

800m (400 @ 1/2 marathon pace, 400 @ 5k pace)

Rest 3 minutes


Total distance = 4800 m


Pacing help:

useĀ This Calculator to calculate your paces or the following approximates (use the “training” numbers in the middle tab after entering a recent race result

Take your mile pace and divide by 4, use that number with the following additions for the following paces:

Easy + 40 seconds per 400

Marathon + 25 seconds per 400m

10k + 15 seconds per 400m (Threshold)

5k + 5 seconds per 400m (Interval)

Mile = baseline (number calculated above) (repetition)

Fast – 10 seconds per 400m

Sprint – go for it, don’t worry about time