In week 4 (recovery), you’ll run 2 x sets of build intervals from RPE 6 > 7> 8 > 9, then practice 2 longer intervals at RPE 8. 
SET 1 + 2 - build : @8mins each 
2 x (2mins @RPE 6 > 2mins RPE 7 > 2mins RPE 8 > 2mins RPE 9) + 2-3mins recovery 
followed by 
2mins @ RPE 8 +2mins easy recovery 
2mins @RPE 8 +2mins easy recovery and jog home

In week 4 (recovery), you’ll run 2 x sets of build intervals from RPE 6 > 7> 8 > 9, then practice 2 longer intervals at RPE 8. SET 1 + 2 - build : @8mins each 2 x (2mins @RPE 6 > 2mins RPE 7 > 2mins RPE 8 > 2mins RPE 9) + 2-3mins recovery followed by 2mins @ RPE 8 +2mins easy recovery 2mins @RPE 8 +2mins easy recovery and jog home

In week 4 (recovery), you’ll run 2 x sets of build intervals from RPE 6 &gt; 7&gt; 8 &gt; 9, then practice 2 longer intervals at RPE 8.&nbsp;
SET 1 + 2 - build : @8mins each&nbsp;
2 x (2mins @RPE 6 &gt; 2mins RPE 7 &gt; 2mins RPE 8 &gt; 2mins RPE 9) + 2-3mins recovery&nbsp;
followed by&nbsp;
2mins @ RPE 8 +2mins easy recovery&nbsp;
2mins @RPE 8 +2mins easy recovery and jog home &nbsp;

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GTC Run Aerobic Build 05.02.21 (recovery week)

GTC Run Aerobic Build 05.02.21 (recovery week)