Main Set
| 6 minutes very
easy (conversational) pace - heading NE, then turn around
4 minutes moderate
pace to return to the starting point Note: These are short-duration
surges relative to the recovery interval, so the surges should be quite fast and
hard. But start conservatively! The recovery intervals are quite long, so start
each recovery interval at a slow jog and build back to, or near to, race pace.
This workout has about 36 minutes of running, so turn around after about 18 minutes
(before the second 3-minute surge). You should finish at the starting location. Surge
1, Recover 2
Surge 2, Recover 4
Surge 3, Recover 6 (turn around)
Surge
3, Recover 6
Surge 2, Recover 4
Surge 1, Recover 2 (you should be back
at the starting location)
|
