10min easy jog
8min slightly building ea 2 min to a strong pace, RPE 7/10,4min easy
4min building slightly every 1min to strong pace RPE 7/10 ,2min easy
2min build to fast ,2min easy
warm down 10 min easy
45-50 min on trail or road preferably hilly for strength and practicing good form. Enjoy being out there focus on good form such as forward lean eyes straight nose down and power per step lean into the up hills and keep good cadence up the hill!
30 -40 min easy recovery jog enjoy
1hr-1:15 easy long run ,try and keep it flatter today & just get time in the legs!
Do NOT wear GARMIN or HR monitor be FREE enjoy being in nature and not measuring yourself!
RPE 5-6/10 ONLY
30 min easy jog then add :
10min of ( 20 sec fast 40 SEC easy)
5min easy warm down
15min easy warm up jog
main set: find a hill approx 1min long
5-8 x1min up hill ( depending on fitness level) focus on good form and fast cadence, jog back down to recover and go again!
30- 40 min easy recovery jog OPTIONAL
Do NOT wear Garmin or HR monitor on easy runs!!! Go by feel and keep it EASY!!