Tag Archives: 10k

Week 10

Posted on June 4, 2012 by

We will continue to work on speed, pushing your ability to recover from harder efforts. The workout is warm up and then repeats of 90 seconds at 85-90% effort and 2 minutes recovery. * repetitions for beginners and 10-12 for … Continue reading →

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Week 9

Posted on May 28, 2012 by

Week 9 The last 8 weeks have been about developing an innate sense of effort and pace. Training your body to handle build up of lactic acid and then recovering from that. For the next two weeks we will introduce … Continue reading →

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Week 8

Posted on May 21, 2012 by

Last week you ran 30 minutes or more of hard efforts and short recovery. This week will be a repeat of the same effort and number of repetitions with a small twist. This time, with a minute to go, you … Continue reading →

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