The weather this week doesn’t look too good until about Friday, so take care if you are going out before then. The interval/tempo session this week is still at 24 minutes with 50% of the time at tempo for recovery. For these sessions tempo should be at about 80% of max. Try to keep the effort even across the entire session.
Easy 10-15 minute easy warm-up
5-6 strides of about 60m with 60m recovery
3 x 4 minutes at tempo with 2 minute easy recovery jog
3 x 3 minutes at tempo with 90s easy recovery jog
3 x 1 minute at tempo with 30s recovery jog
10 – 15 minute cool-down
If you are getting three runs a week try to get a longer run (long depends on your current fitness level could be anywhere between 12-20km, longer if you are looking at a long distance triathlon) and a an extended tempo run 6-10km at tempo. Your long run should not be at a very easy pace but should be sub-threshold.
Please observe COVID protocols, wear hi-viz if going out in the evenings and respect other users of the space you are running in. have a good week.