You're nearly there. This week brings your last few structured sessions before race week with a mix of tempo, intervals, and hill work designed to sharpen your fitness without overloading your body. Use these sessions to reinforce rhythm, build confidence, and settle into your race pace.
Next week, it's all about rest, movement, and mindset. You've done the work, now it's time to get ready to show up.
Session 1: Tempo Endurance
Workout: 12 min tempo @ 70% effort, 2 min recovery, x2
Focus: This session is designed to build aerobic strength and tempo control. Holding a steady pace over 12-minute blocks helps sharpen your mental focus and teaches you how to stay efficient and relaxed over extended efforts.
Session 2: 2km Intervals
Workout: 2km @ 70% effort, 90 sec jog recovery, x3
Focus: Longer intervals help you lock into your goal race pace and improve your ability to maintain rhythm. Great for building confidence and stamina for sustained efforts.
Session 3: 1.5km Intervals
Workout: 1.5km @ 70% effort, 90 sec jog recovery, x2
Focus: A slightly lighter session than Session 2, perfect for building rhythm without overloading. Ideal for midweek maintenance and sharpening your aerobic conditioning.
Race Week Note:
No tempo session during the final week, the work is done. Take this time to taper, stay mobile, and focus on feeling fresh and confident. Trust your training and start race week with calm energy.