Continuing the series of tempo runs. If you missed any before, links below. Use these in the proper context... if you're building up for a race, then great this can really help you out. However I'd avoid it in a taper or back track and use an earlier week that is "easier" than what you've been doing.
Back to it this week, bumping things back up a bit. Duration will pick up and number of sets will start to decline.
Workout: Week 4 of 10
- Small change in the WU
- Dropping to 2 rounds instead of 3.
- Workload last week was 7' per round/21' total
- This week workload is 9' per round/18' total
- Time goal is roughly 20' of quality per session - we'll build up more next week to get closer to that number.
Warm up: Small adjust here with 20/40" 5k efforts instead of 30/30"
10' easy running, slowly building into mid zone 2
3x20" pick up to 5k feel, 40" easy aka just shuffling around.
2' back to zone 2 feel/pace.
(15' warm up)
Main Set x2
3' mid/upper zone 2
4' zone 3 - building
2' low zone 4
4' Easy - using the 1st 1' to shuffle easy then 3' in low/mid zone 2.
(13' rounds/26' set/41' 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.
4' finish at a super easy pace