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Thursday, January 30, 2025, 6:00 PM – 7:00 PM
Complete 2 miles, then float for 1km. Repeat again. Run at a threshold pace.
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Tuesday, January 28, 2025, 6:00 PM – 7:00 PM
Complete 3 to 4 sets of: 1500m Intervals with 500m recovery.
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Sunday, January 26, 2025, 6:00 AM – 8:00 AM
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Thursday, January 23, 2025, 6:00 PM – 7:00 PM
Complete a total of 7 to 9km. Start easy pace on the first KM, progressively building to your goal 5km/10km race pace on the middle KM. Then progressively decrease pace to an easy pace on the last KM.
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Tuesday, January 21, 2025, 6:00 PM – 7:00 PM
Complete 3 to 5 sets of: 1200m intervals with 2 minute static recovery.
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Thursday, January 16, 2025, 6:00 PM – 7:00 PM
This is an out and back session, with 25 mins out and 20 mins back.
OUT = Moderate pace. BACK = Threshold pace.
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Tuesday, January 14, 2025, 6:00 PM – 7:00 PM
2 × 90 seconds
4 × 60 seconds
4 × 30 seconds
4 × 15 seconds
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Thursday, January 9, 2025, 6:00 PM – 7:00 PM
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Tuesday, January 7, 2025, 6:00 PM – 7:00 PM
