Week 9 - May 7
| Beginner | 3 x 1600m /400m rest @ 5kp |
| 5K/10K Runners | 2 sets of: 4 x 600m /200m rest; 1st set @ 5kp, 2nd set faster, with 4 minutes rest between sets |
| 10K/ Half Marathon and up Runners |
4800m (3 miles - 12 laps) tempo run at hmp, then 1 minute rest, then 4 x 400m a bit faster than 5kp with 1 minute rest after each one |
Notes:
hmp means half marathon pace
10kp means 10k race pace
5kp means 5k race pace
Countdown means go 10s faster on each repeat finishing at 5k pace
half rest means half the distance just covered
equal rest means same distance as covered in prevous repeat.
Track notes:
200m is 1/2 lap
400m is one lap
600m is 1.5 laps
800m is 2 laps
1200m is 3 laps
1600m is 4 laps and very close to 1 mile (if you want to make it a full mile,
run in lane 2).