The Grant Fisher Sandwich session!
8 min tempo 4 x 3 mins @ 5k pace 8 min tempo again All rest intervals are 2 mins
Ok Dirtbags! A new workout tomorrow.
We have a few folks in the home straight to their spring marathon's, and one or two of us eyeing up our summer goals. This workout works well in both situations.
This one is the 'Grant Fisher Sandwich Workout'. Grant Fisher is the indoor short track WR holder in 3000 and 5000. Whilst we won't quite be hitting his paces, this one is a nice mix of steady threshold, and some quicker shorter 5km paces. A nice sharpener for the marathon crew, and a good mix of intensities for those a bit earlier in their builds.
So we'll meet at the Rundle boat launch - it's bone dry, fast and flat, and the forecast is calling for some sun! 6PM sharp we'll head out.
After a 2km warm up we'll jump into the session.
8 min tempo/threshold - somewhere around HM/marathon pace or effort
Then 4 x 3 mins @ 5k pace
8 min tempo again
All rest intervals are 2 mins
See you all tomorrow! Shorts may be in order!