10 mins Warm Up jog
5 x 80m building "run throughs", walk back
3 x 1 Mile (4 laps of a track) @ 180 minus your age 2 mins walk between
5 mins easy jog
*record your Max and Average heart rate for each mile
**record your Time for each mile.
***record a 400m split time for each mile.
Email your results ASAP.
15 min easy Jog
2 x 2 min @ 75% pace with 2 min walk between.
Run 1500m @ max effort
5 min easy jog
Send us the results ASAP
*record time for the 1.5km TT
**record Max and Average heart rate of the 1.5km TT
***record your 500m splits
2 km easy including a few 20-30sec surges (slight increase of pace)
Run 5km as hard as possible at a level you can maintain for the TT and record your average and maximum heart rate as well as time for the 5km.
2km easy jog then stretch.
Email results ASAP
10 mins Z1
40 secs Z3,
60 secs walk
repeat 4 times
rest 3 mins
repeat 3 times
5 mins Z1