RUNNING

Running #1

2-3km warm up run
5-10mins skipping and/or drills

5 rounds:
6mins at threshold
1:12mins rest

10mins cool down run or bike

Running #2

70-90min long run
*easy to moderate pace. Try to get some elevation. Record average pace, ascent, and average heart rate for future reference. 

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Running #3

2-3km warm up

5x
3mins hard (5km pace or faster)
3:00mins easy

2-3km cool down

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Running #4

40-60min easy run
+ 5x20s strides
*the purpose of this run is for both active recovery while building running economy and durability so keep the heart rate low and take it easy