
Tuesday, June 9 , 2020

Base -Maintain:
• 45 to 60 minutes with 4 to 6 times 50 meters to 100-meter strides worded into the middle of the run
• 45 to 60 minutes of hilly run. Run smooth and steady up the hill. A quicker leg turn-over, recover and run easily in between hills
• Get out there for a run! 45 to 60 minutes on a flat to moderate surface
• 60 to 90-minute run if you are currently running over 60 minutes for your longest run
Build:
• 20 minute warm-up & Cool down – 1 X 6 km (start with what you know that you can do – recommend marathon pace down to 1/2 marathon pace)/ 4 min recovery between
• 20 minute warm-up & Cool down – 2 X 3 km repeat (start with what you know that you can do – recommend marathon pace down to 1/2 marathon pace )/ 2 minute to 4 minute recovery between
• The same workout above by time: 20 minutes warm-up & cool-down/ time that you run 6 km or 3 km at marathon pace down to 1/2 ma
• 90 minute run
Peak-Sharpen:
• 20 minutes warm-up & cool-down/ 4 to 6 to 8 x 800 meters (2 laps of the track) at 10 km down to 5 km pace / 200 metres to 400 meters recovery/ 20 minutes cool-down
• By time on-road or trail: 20 minutes warm-up & cool-down time for 2 laps at 10 km down to 5 km pace effort / 3 to 4 minute recovery