Speedwork Sessions #34: Wonga

Primarily long runs are about time on feet and getting in the distance.

Then there are times when you need to add some spice to your long run.

The WONGA is perfect for one of those times.

Why call it wonga? Because it’s named after one of the streets on the running route I did this run on.

A bit of spice for 14km

Warm-up – 6km
Strides – 5 x 100m on, 130m off
Steady State – 5km
Fast Finish – 2km

What’s Steady State?

A steady state run is not fast, but it’s not easy. It’s the type of pace that you could sustain for 2-2.5 hours.

I like to think of it as an easy half-marathon pace.

This workout is a great all-rounder workout for those training for the 10k or the half marathon distance. Add this one to your workout calendar soon.

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