Week 10 - May 14
Congrats - you've made to the end!!
| Beginner | 6 x 800m /400m rest @ 5kp Oh and by the way you are not a beginner anymore |
| 5K/10K Runners | 5 x 1600m /800m rest; 1st @ mp, then 10s faster each one after |
| 10K/ Half Marathon and up Runners |
1600m /400m @ 10kp 1200m /400m @ 10kp 800m /400m @ 5kp 400m /200m @ 5kp 200m - all out |
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).