Want to leave a pile of ashes at your competitor’s feet? Then the Ash workout is for you.
Named aptly after Ash, a fellow runner who inspired this workout.
This session is short and sharp.
With shorter intervals, but an increased intensity. This one is suitable for 5-10 distances.
The Warm Up
- 10 minutes easy
- 3 x 100m strides with 100m recovery
The Workout
- 3 mins 5km Pace / 60 seconds recovery
- Repeat x 2
- 2:30 mins 3km Pace / 90 seconds recovery
- Repeat x 2
- 2 mins Mile Pace / 2 mins recovery
- Repeat x 2
The Cooldown
- 10 minutes easy