Main Session Information

• 6 x 1/2 km Effort with 1/2 km Recovery

Logistics

• Meet at The Boathouse Gym, Strathclyde Park
• Arrive by 6:30 pm and ready to run by 6:45pm

Further Detail

• Warm Up – approx 1.5-2km at easy pace followed by 6-10 strides
• 1/2 km Efforts to be done at 5km pace
• 1/2 km Recovery should be twice as slow
• Cool down – approx 1.5-2km at easy pace

Example Pace Guide

• If aiming for sub-20 5km / sub-40min 10km then efforts should be 2:00