run 5000 meter
run 21,09 kilometer / 13,10 miles
Every 6min: 1000m Run
Try to keep the same pace thru the whole workout.
4x 3min Run (easy 8km/h) 30sec Rest 2min Run (moderate 10-11km/h) 30sec Rest 1min Run (hard >12km/h) 2min Rest Score the distance
For distance: 5/4/3/2/1min Running Rest 2min btw sets
During rest light pace jogging/walking.
4-5x 800m Hard 600m Easy 200m Walk
2x800m, 2min rest btw 2x400m, 90s rest 4x200m, 60s rest
10x 100m Walk 200m Run
For time
Run 3,000 meters
