Here is week 5 of 10 of this tempo running build up!
Links to previous weeks:
Week 5: shifting time spent in each zone to give you 6' in z3.
- Foreshadow: Week 7 will be an easier week
Workout: Week 5 of 10
- Workload last week was 9' per round/18' total
- This week workload is 10' per round/20' total
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
2' mid/upper zone 2
6' zone 3 - building
2' low zone 4
4' Easy - using the 1st 1' to shuffle easy then 3' in low/mid zone 2.
(14' rounds/28' set/43' total)
*Remember to build within that 8' 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.
2' finish at a super easy pace
Next week we'll break it up a bit differently, giving you active recovery and breaking up 10' blocks just a tad.