Run Club 04/02

Feb 3

STEADY + SHORT SPEED

Warm Up - Easy Jog

RPE 2–3

Easy jog

Relaxed, conversational

Then:

2 × 20 s relaxed strides

Build to RPE 5–6

Walk/jog back between

Main Set (30 min Continuous Run)

20 min Steady

RPE 4–5

Comfortable, controlled aerobic pace

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

Then:

6 × 30 s Strong

RPE 6–7

Smooth and quick, not sprinting

Focus on relaxed arms and good posture

90 s Easy jog

RPE 2–3
between each rep

👉 The strong efforts should feel snappy but controlled, not exhausting.

Cool-Down (5–7 min): Easy Z1