Session of the week
Build run. One of my favorite runs due to its simplicity…
Start off at very easy pace and build intensity (and therefore, speed) each km for 9km… then reverse build for 3km to wind back down. Note: don’t just stop dead.
The idea is to work all the way through your aerobic range and then the last couple of kilometers are up close to your best effort.
The beauty is the session allows for differences in energy levels and fatigue
It can be modified to build by time and can also be completed over shorter distances eg. Total 6-8km instead.
The key is to start controlled and step up with each km.
Its a great first step to some harder run sessions and great to maintain run fitness.
Give it a go!