Today we have a tempo run. This is a run where we are doing efforts at our tempo/threshold pace mixed in with efforts at an easy pace. The aim is to keep running for the entire session if you can however if you need to walk during the easy efforts that’s ok.

Tempo pace: 15-30sec above our current 5km pace (not the one we are aiming for).

Warm up exercises + 5min slow jog nasal breathing + 3 x 10m A-Skips & B-Skips

8min running @ tempo pace

3min easy effort

x 1 round

6 min running @ tempo pace

2min easy effort

x 2 rounds

4 min running @ tempo pace

1min easy effort

x 3 rounds

Slow jog 400m + stretching if needed