After last week's tough session (of which there will be more to come), this week we will put a bit of zip back into the legs with shorter reps (10k pace though) and consequently more recoveries.
3 sets of 6 x 400m. 30 seconds between reps, 2 minutes between sets (i.e. 30 seconds at the end of the last rep in the set plus 1:30 giving 2 minutes total).
The total volume (7.2km) is getting towards total race distance (10km) but we are getting plenty of recoveries on this one. Try to stay light on your feet, particularly towards the end of the session and think of maintaining good form rather than straining/hanging on.
Alan
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