1s & FLOW
Goal:
Keep legs quick, improve rhythm, and finish feeling good.
7.5 minute warm up RPE 2-3
Main Set (300 min)
Part 1 — 20 min
1 minute Fast (RPE 7–8, around 5km effort)
1 minute Easy (RPE 3-4)
× 10 rounds
Part 2 — 10 min
Steady run (RPE 5)
Warm Down
5 Minutes RPE 2
