FFP Running Club - Wednesday (4-12-17)

This week's group run will be a 20-25 minute tempo, with a total of 40-45 minutes running. 

 

1) Pre-run warm-up

 

2) Tempo Run: Everyone start with a 10 minute warm-up and end with a 10 minute cool-down. The middle 20-25 minutes is described below:

 

  • Group A (13:00+): 20 minutes of continuos running at an effort level of 8/10. 
  • Group B (11:00-13:00): 20 minutes at an effort level of 8/10 (8:45-10:00 pace)
  • Group C (9:00 - 11:00): 25 minutes at an effort level 8/10 (7:30-8:45 pace)
  • Group D (-9:00): 25 minutes at an effort level of 8/10 (sub 7:30 pace)

Let's make this tempo "comfortably hard" :)

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