E/WOD’s for the week of 14.08.18

12week, Endurance WOD, WOD

12week Marathon, Week 8

Short Interval (SI)

8 x :20s on, :10s off, if possible use a treadmill set at 12% grade, 0-30 seconds slower than 5k pce p/Mile.

Long Interval (LI)

3 – 6 x 800m, recover 3:1 ratio, or until form/pace deteriorate

Tempo/Time Trail (T/TT)

6M Time Trial

Aerobic Effort (AE)

Relay 4M, RPE 3-4

1/2 Marathon 9M, RPE 3-4

Marathon 14M, RPE 3-4

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