Session 1: Long Run
Total Run time: 35 minutes
Run out for 17min, have a 3-minute rest, then run back. Try to beat 17min back.
Session 2: Intervals/repeats
Repeat the prescribed distance for the designated number of reps, with 3 – 5 minutes rest between runs.
1000m x3
Session 3: Tempo Runs
4x 100m runs x 3 sets
Distance in meters: Target Time:
100m Run 18 – 20 sec
Walk 50m
100m Run 18 – 20 sec
Walk 50m
100m Run 18 – 20 sec
Walk 50m
100m Run 18 – 20 sec
Walk 50m
