Warm-Up
Run for 4 minutes at moderate pace (50%)
Followed by…
CFG Warm-up
Followed by…
Session One
VO2 Max
Beginner/Intermediate
Three sets of:
300 meter sprint
250 meter sprint
200 meter sprint
150 meter sprint
Rest 2 minutes between intervals
Advanced
Four sets of:
300 meter sprint
250 meter sprint
200 meter sprint
150 meter sprint
Rest 2 minutes between intervals
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
75 minute run @ 85% effort of your 5k pace
Session Three
Lactate Threshold
Beginner
800 Meter Run
Rest 2 minutes
1200 Meter Run
Rest 2 minutes
1600 Meter Run
Intermediate
800 Meter Run
Rest 2 minutes
1200 Meter Run
Rest 2 minutes
1600 Meter Run
Rest 2 minutes
800 Meter Run
Rest 2 minutes
1600 Meter Run
Advanced
Two sets of:
800 Meter Run
Rest 2 minutes
1200 Meter Run
Rest 2 minutes
1600 Meter Run
Rest 2 minutes