Today we focus on building up the aerobic energy system with a threshold run.

I’m going to give a few different option depending on your current 5km pace. Don’t try to run above your current level.

Warm up exercises + 400m slow jog nasal breathing + 3 x 10m A-skips.

If your current 5km time is under 25min

• Steady paced 30min run. Target pace should be 30sec per km above your current 5km pace.

If your current 5km time is between 25min and 30min

• Steady paced 35min run. Target pace should 1min per km above your current 5km pace.

If your current 5km time is above 30min.

• 40min Aerobic run.

This one don’t worry about the pace. It should be a comfortable effort. Your breathing shouldn’t get above a level where you couldn’t hold a conversation.

There is no benefit from going above this level. Not every run needs to be a max effort to have progress.

If this means walking in parts that’s ok.

I want you to be fresh to hit the interval sessions harder rather than over-doing this one!

Slow jog 400m + stretching if needed.