Wednesday Run 29/10

5 km Test

Goal: Apply pacing skill under race conditions.

• Warm-Up (10 min): Easy jog + 3 × 20 s strides (Z3–4)
  

  Main Set: 5 km Run @ Race Effort

  • Aim for negative split: first half steady, finish strong

  • Expected HR: Zone 4–5 (average 90–95 % HRmax)

  • RPE: 8–9 (“comfortably hard”)
    

• Cool-Down (5–7 min): Easy jog or walk