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Tempo Tuesday: Daily Workout 08.15.17

August 15, 2017

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! 

 

Warm up: 

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. 

 

Remainder: 

2' finish at a super easy pace 

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