15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 10-minute race-pace (RP) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.
TODAY, DO A 10 MINUTE RACE-PACE (RP) RUN AT LEVEL 4 INTENSITY. This week, do the RP session on the road. Warm-up for 15 minutes at a gradually increasing level of effort, then run for 10 minutes at level 4 intensity, remember to focus your attention on your running, use imagery of performing well, say positive things to yourself (Yes!), and relax as you move. Cool-down for 10 minutes.
Shopping:
(what is this?)
