WOW - The Wave

For this workout the paces are:

Easy (60% effort – light jog)
Steady (70% effort – comfortable but a bit faster than easy)
Tempo (80% effort – comfortably hard but can still speak in short phrases)
Fast (90% effort – hard but still able to run for the entire interval)

The main portion of the run is 25:00 so if that feels a bit too much at your level, then you could reduce the intervals to 3:00 or if you want a longer workout you could do sets.

Happy Running!

If you are enjoying the Workout of the Week, you might enjoy The Total Fitness Challenge which features five workouts (two runs, two strength workouts and one HIIT session) every week.

Operation Move Offers

Sign Up

We are now accepting registrations for January Learn to Run. Sign up now to get early access to the Facebook group and your coach.

Grab your discount

Want great running gear? Head over to RunFaster and get 10% off your order with the code OPMOVE.

Written by: Zoey Dowling

You may also like these posts
Workout of the Week: The PyramidWorkout of the Week: Hill Sprint Finisher

Leave A Reply:

(optional field)

No comments yet.