Run Club 25/02

Feb 24

BUILD RUN — 10 / 10 / 5 / 5 / 5

Goal:
Build effort gradually and finish at 5km pace (or new goal pace).

RAMP UP IN 2 SETS

10 minute warm up RPE 2-3

Straight Into

10 min @ RPE 5

Steady aerobic

Controlled breathing

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

5 min @ RPE 6

Moderate

“Comfortably hard”

~ +0:30–0:45 slower than 5km pace

5 min @ RPE 7

Strong

Around threshold

Just slower than 5km pace

5 min @ RPE 8

5km pace or new goal 5km pace

Strong, focused finish

Straight Into

7 minute warm down RPE 3-4

brett townsend