Run Club 11/02

STEADY + SHORT SPEED

Warm Up - 5 Minute 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 ( Threshold )

2 × 12 min @ Threshold

• RPE 6–7 (“comfortably hard”)

• Smooth, controlled breathing

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

Recovery:

• 3 min easy jog between efforts

• RPE 2–3

Rule for the group:
If the pace drifts or breathing gets out of control, ease back slightly, consistency matters more than speed.

Cool-Down (5–7 min): Easy Z1