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Duration: 30m 10s
Z1: 12m
Z2: 3m
Z3: -
Z4: 15m
Z5: -
Z6: -
In this workout, inspired by UK marathon coach James Thie, we'll tackle 5 reps of 3min at your 5k threshold pace with 90sec easy between. This is a great workout to help build your threshold capacity, which is your ability to work at threshold for progressively longer durations - a crucial ability for any great endurance runner.
Duration: 31m 40s
Z1: 1m
Z2: 17m
Z3: 1m
Z4: -
Z5: 12m
Z6: -
In this workout, inspired by superstar British long-distance runner Jo Pavey, we'll tackle 8 reps of 90sec at your 1 mile pace and 90sec recovery. These intervals are great for getting some speed work in, so try to up your leg turnover a bit during the work periods!
Duration: 24m 40s
Z1: 7m
Z2: 5m
Z3: 1m
Z4: 6m
Z5: 6m
Z6: -
In this workout, inspired by one of the GOAT of American women's distance running, Molly Huddle, we'll do a hard ladder consisting of 1-2-3-3-2-1 minute intervals. Prepare yourself to grit it out, especially as we work back up the ladder again, but this is where Molly shines brightest - persisting when others crumble under the pressure!