Warm-Up
- 1,200m easy pace
Main Set: Aerobic Strength & Endurance
Block 1: Long Repeats (Aerobic Threshold Focus)
- 4 × 1,200m (3 laps on a standard track) at a strong aerobic effort (roughly 75–80% max effort; “comfortably hard”) Recovery: 2 min easy walk or slow jog between each rep
Purpose: Teaches you to hold steady paces and manage fatigue, crucial for building race-day stamina.
Block 2: Tempo Work
- 2 × 800m at ~85% effort (slightly faster than the 1,200m reps, but still controlled) Recovery: 90 sec easy walk
Purpose: Pushes your lactate threshold, preparing your body to handle higher intensities later.
Optional Block 3: Steady-State Volume
- 15–20 min continuous easy run around the track or grass infield at conversational pace (ideal if weekly mileage is a focus).
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