3 Weekly Runs | Must Do Workouts

Speed Workout: 5k pace

1 min hard… 1 min east. this is fartklek

now is the time to start

Tempo Run lactate threshold

Dont go to red zone. 8/10 intensity. HR is 90% of MAX. A bit faster than 10k pace.

30 minute blocks, maybe more.

TWO DAYS AFTER SPEED WORKOUT

Long Run

Conversational pace. 70% of max hrr

4/10 intensity

Hour to train for 5k

2 hours to train for half marathon

maybe one or two 3 hours

can split it over the course of the day: morning and evening