Thursday Training – Speed and Endurance session – Fartleks @ Grafton Road
Speed session –
Warm up, drills
Run 200m recovery jog
Run 100m @ 5k pace
Run 100m @ 5k pace – 10 seconds faster
Run 100m @ 5k pace
Run 100m @ 5k pace
Run 100m @ 5k pace – 10 seconds faster
Run 100m @ 5k pace
Repeat session for 30 – 35 mins
Cool down, stretch
Endurance session –
Warm up, drills
Run 200m @ HM pace
Run 200m @ 10k pace
Run 100m recovery jog
Repeat session for 30 – 35 mins
Cool down, stretch