SPEED 2S

Aim? To improve speed endurance at marathon threshold pace.

Location Gym/road/track Kit GPS, nutrition Distance 17-18km Warm-up 1km gradually increasing pace

Main set 8 x [2km @ 15-30secs less than IM race pace; 30secs RI between sets] Cool-down 500m easy Adapt for beginners Aim for 10-15secs less than IM race pace. Adapt for experienced athletes Complete as 6 x 3km efforts.