Workout of the Week: 5km Progression

The trick with this workout is to start out slow. Really it should be about 1:30 slower than your 10km pace. And then speed up by about 30 seconds each km. So for me it might look like this:

Recovery: 7:15, Easy: 6:45, Steady: 6:15, Tempo: 5:45, Fast: 5:15.

So you would aim to start 2:00 min/km slower than what you finish at. This is a great way to do a tempo style run with a really great warm up built in and you can really get into some nice fast paced running at the end because you’ve started with a really easy pace to begin with.

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