10 minute warm up easy warm up, stretches
Run for 30 minutes as hard as you can.
get your average HR and maximum heart rate for the last 20 minutes of the test (use the lap button on your watch) and your pace for the whole 30 minutes of the test.
10 minute cool down easy pace, stretches
record your distance and average pace for the test as well as the HR data
Easy run 30 minutes – recovery run zone 1
10 minutes easy paced warm up, stretch
5 x 400m HARD intervals (RPE 8), 200m jog recovery, 200m walk.... Intervals should be hard but they should be consistent..., 10 minutes cool down, stretch....
Easy run 30 minutes – recovery zone 1
Long run – Aerobic pace.. zone 1-2 pace (RPE 1-3).
10 minute warm up easy jog
4 x 5 minutes at threshold PACE, zone 4, 1 minute walk
10 minute cool down easy jog
Aerobic run zone 1-2 pace (RPE 1-3).