Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.
This workout is about surging, recovering, and then going again. The variable pacing is somewhat similar to tactics you might see in a race where a runner will make a move, see who responds, regroup, and then make another move. Even though there’s a 5k time trial smack in the middle, you need to hold a little back, to make sure you have something for those final 5 minute kick.
25 minute progression up to 5k pace
5 minutes easy
5k time trial
10 minutes easy
15 minute progression back up to 5k pace for final 5 minutes
5 minute cool down