THE SESSION

WARM-UP

15mins easy

Running and drills

MAIN SET

3x [10mins moderate running; 5mins easy walking] • 2x [5mins vigorous running; 5mins easy walking] • 2x [15mins moderate running; 5mins easy walking]

COOL-DOWN

15mins easy

Running or walking

Adapt for beginners

This is quite a long run so instead of doing the reps 3, 2 and 2 times repeat them 2, 1 and 1 for a 90min session.

Adapt for Ironman

Depending where you are in your training you can complete the session as 3, 3 and 3 reps in the main set. The easy walking can also be completed as an easy run.