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

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

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

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.