This week's session is a pyramid, and you have the option of a Mayan pyramid, instead of an Egyptian.
Purpose of the Session
Speed endurance
Warm-up
10 minutes+ jog including strides and ending with some drills
Efforts: all at 10k pace
1 minute effort, 1 minute recovery
2 minutes effort, 1 minute recovery
3 minutes effort, 1 minute recovery
4 minutes effort, 1 minute recovery
5 minutes effort, 1 minute recovery
Optional 5 minute effort, 1 minute recovery
4 minutes effort, 1 minute recovery
3 minutes effort, 1 minute recovery
2 minutes effort, 1 minute recovery
1 minute effort, 1 minute recovery
Jog for 3 to 5 minutes cool down, stretches
Hopefully this is the penultimate "virtual" session.
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