4 / CUT-DOWN LAPS

Runner's World (UK) - - TRAINING -

WHY

Helps you prac­tise your 5K and 10K race pace, three laps at a time. The goal is to re­hearse dif­fer­ent race paces and to fin­ish feel­ing spent.

HOW

After a 15-min warm-up that ends in four 15-sec­ond ac­cel­er­a­tions, do 3 x 400m at 10K pace, with 200m re­cov­ery jogs; 3 x 400m at 5K pace, with the same re­cov­ery in­ter­vals; then 3 x 400m at your one-mile pace, with the same re­cov­er­ies. Jog for 400m be­tween sets. Warm down for 10-15 mins.

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