McKirdy Trained HP Squad - 2 x 5km, 2 x 1 Mile

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McKirdy Trained Head Coach James McKirdy prescribes the McKirdy Trained High Performance squad a big workout of 2 x 5km followed by 2 x 1 mile with 2 minutes recovery. The workout falls 10 days before Falmouth 7 mile road race and is part of a Marathon training block for athletes John Raneri, Tsegay Tumay, Futsum Zienasellassie, Jack Polerecky and Mule Andom.

The first 5km is to be at "marathon feel" and then gradually work down to 5-10km pace in the final mile interval. The training session takes place in Flagstaff, Arizona at 7200ft (2200m) and in excellent conditions.

[Fun Fact: Matt (who filmed the workout) had a bike accident half way through the first 5km interval which is why the remainder of the session is filmed from a car (and the camera lense is slightly blurry in parts).]

Sweat Elite Instagram:   / sweatelite  

John Raneri Instagram:   / raneri.john  

Futsum Zienasellassie Instagram:   / bigfoot_sum  

McKirdy Trained Instagram:   / mckirdytrained  

Filmed and edited by Matt Fox (Sweat Elite):   / mattinglisfox  

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