Session #3 10/10

18 January 201418 January 2014 The Long Run

This is a winter session for 5km runners and a year round speed endurance workout for longer distance athletes. If you are tending towards marathon length or greater, then change it to 10/20 or even 20/20.

Session: 2 x 10mins with 5min jog recovery

Total Duration: 25mins – 45mins

The efforts should be slightly under half marathon pace and the jog recovery as slow as you feel necessary in order to recover adequately for the second effort. The fitter you are, the quicker the recovery jog should be and the goal is to run as far in the second effort as you did the first, ideally building in pace as you progress through each efforts.

PACE GUIDE: (10/10)