Alrighty gang, here's a workout to build upon last week's Tempo Tuesday!
10' easy running, slowly building into mid zone 2
3x30" pick up to 5k feel, 30" easy aka just shuffling around.
2' back to zone 2 feel/pace.
(15' warm up)
Main Set x3
2' upper zone 2
3' zone 3 - building
2' low zone 4
4' Easy - using the 1st 1' to shuffle easy then 3' in low/mid zone 2.
(11' rounds/33' set/48' total)
**For that 7' main segment, your pace should be building slowing, don't force a hard effort from the gun trying to get your HR up into upper zone 2. Allow it to rise slowly through that full 7' of zone 2 to zone 4 and only elevate the pace on the back half to get the HR to match (If going off pace, ignore the HR comments)
2' finish at a super easy pace