Pace Variation – 4x 30sec, 10min Tempo, 4x 30 sec

Running at different paces within the same session will help stimulate your biomechanical and physiological systems. Having the ability to change your running pace is an important skill for both road and trail events.

• 15min easy running
• 4x 30 sec hard (Z6), 200m easy
• 10min @ Zone 3/4 – half marathon pace (7 out of 10 effort on the trails)
• 2min easy
• 4x 30 sec hard (Z6), 200m easy
• 15min easy running You can complete this session on the road or trail.