Here's week 3 of 10 for a Tempo Tuesday run set! Here are links for Week 1 and Week 2 if you missed it!
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
3' upper zone 2
3' zone 3 - building
1' 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)
*Remember to build within that 7' segment of z2-3-4, don't try to force the HR up because you'll end up slowing down on the back end and limiting the potential of this workout.
**For this week we're adding an additional minute to zone 2 and taking one away from zone 4. A slightly "easier" week to help encourage adaptation.
2' finish at a super easy pace