ground-work-trail-running-art_0

Short Interval (SI)

Run : For 10 – 15min :60s ON, :90s OFF, or until form/pace deteriorates

Long Interval (LI)

Run : 3 – 5 x 4:00 ON, 3:00 OFF, or until form/pace deteriorates

Tempo (T)

Run : 5k at 85-90% pace from last week.

Use Kaitlin’s Percentage Converter for Tempo Efforts

Aerobic Effort  (AE)

Run :

Relay : 4M @ 3 – 4 RPE

1/2 Marathon : 5M @ 3 – 4 RPE

Marathon : 8M @ 3 – 4 RPE

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