Run Club 28/01

HOLD PACE (THRESHOLD)

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)

3 × 8 min @ Threshold

• RPE 6–7 (“comfortably hard”)

• Smooth, controlled breathing

• ~ +0:20–0:40 per km slower than 5 km pace

Recovery:

• 2 min easy jog between reps

• RPE 2–3

👉 Key rule:
If the pace drifts faster than planned, back it off early. The goal is consistency, not speed.

Cool-Down (5–7 min): Easy Z1