• Week 1
    Print Week

    • Day 63

    RUN
    • Time: 45m
    • 10k race, all out. Try to negative split each half, that is run the last 5k faster than the first 5k.
    • If you're using a heart monitor, note the average (not max) heart rate for the race. This should correspond to somewhere around RPE 7-8.
    • Stretch well after racing, take in fluids (not made from barley) afterwards.