Short Interval (SI)
Run : For 10 – 15min :60s ON, :90s OFF, or until form/pace deteriorates
Long Interval (LI)
Run : 3 – 5 x 4:00 ON, 3:00 OFF, or until form/pace deteriorates
Tempo (T)
Run : 5k at 85-90% pace from last week.
Use Kaitlin’s Percentage Converter for Tempo Efforts
Aerobic Effort (AE)
Run :
Relay : 4M @ 3 – 4 RPE
1/2 Marathon : 5M @ 3 – 4 RPE
Marathon : 8M @ 3 – 4 RPE
ryanrspeed 