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Tempo Tuesday 4/10: Daily Workout 08.22.17

August 22, 2017

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. 

 

Week 1

Week 2

Week 3

 

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

- 45' 

- 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. 

 

 

Warm down: 

4' finish at a super easy pace 

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