Session 1: Long Run
Total Run time: 30 minutes
Run out for 15min, have a 3-minute rest, then run back. Try to beat 15min back.
Session 2: Intervals/repeats
Repeat the prescribed distance for the designated number of reps, with 3 – 5 minutes rest between runs.
800m x3
Session 3: Tempo Runs
50m/100m/50m/100m/50m x 3 sets
Distance in meters: Target Time:
50m Run 8 – 10 sec
Walk 50m
100m Run 18 – 20 sec
Walk 50m
50m Run 8 – 10 sec
Walk 50m
100m Run 18 – 20 sec
Walk 50m
50m Run 8 – 10 sec
