Run Club 21/01

Written By brett townsend

BUILD PACE (PROGRESSION RUN)

Warm Up - Easy Jog

RPE 2–3

Very relaxed, conversational

(Optional: 2 short 20s relaxed builds to RPE 4–5)


Main Set (30 min Continuous Run)

0–10 min — Easy

  • RPE 3

  • Comfortable, full sentences

  • ~ +1:30–2:00 per km slower than 5 km pace

10–20 min — Steady

  • RPE 4–5

  • Controlled aerobic pace

  • +1:00–1:30 per km slower than 5 km pace

20–30 min — Moderate

  • RPE 6

  • “Comfortably hard”

  • ~ +0:30–0:45 per km slower than 5 km pace

Rule for the group:
No sprinting. Everyone should finish feeling strong, not wrecked.

Cool-Down (5–7 min): Easy Z1

brett townsend
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Wednesday 21/01