Session 1: Long Run
Total Run time: 60 minutes
Run out for 30min, have a 3-minute rest, then run back. Try to beat 30min back.
Session 2: Intervals/repeats
Repeat the prescribed distance for the designated number of reps, with 3 – 5 minutes rest between runs.
400m x8
Session 3: Tempo Runs
100m/150m/200m/200m x 3 sets
Distance in meters: Target Time:
100m Run 18 – 20 sec
Walk 50m
150m Run 28 – 30 sec
Walk 50m
200m Run 35 – 40 sec
Walk 50m
200m Run 35 – 40 sec
Walk 50m
