THOUGHTSLEADER wrote:
Perhaps something like this in a basic week:
8x1k threshold (1’ rest)
15x400m (1’ rest, run quicker but not to the well)
12x200m steep hill (jog down)
This is very similar to what I try to do every week...
Two threshold workouts:
- Longer reps: 8x1000, 10x800, 6x1200 at ~HM pace (1:00-1:30 recovery)
- Shorter reps: 16-20 x 400, 10-12 x 600 at ~10 pace (0:30-1:00 recovery)
On the weekend I do something race-specific and then easy running to form a long effort (a classic 1500 or 5k pace workout totaling 4-6k, then 10k easy) to form a 16k day.
+ Three easy days, one day off.
