Tip: the 5K sharp­ener work­out

Runner's World (UK) - - Coach -

WARM UP (3 X 1 MILE AT 5K RACE PACE) WITH 2:30 MINS RE­COV­ERY 6 MINS RE­COV­ERY (2 X 400) + (2 X 200) WITH 90 SECS’ RE­COV­ERY AF­TER EACH WARM DOWN

The mile reps are in­tended to im­prove the en­durance you need to sus­tain a good pace for a 5K. This part of the ses­sion is also use­ful for giv­ing you an in­di­ca­tion of the pace you might be able to achieve for the 5K dis­tance. The sec­ond set of shorter reps are for speed work and should be run faster than your goal pace.

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