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Tempo Tuesday Week 6 of 10 - Daily Workout 09.05.17

September 5, 2017

Week 6 of 10! Check out previous weeks below in case you missed it. 

 

Links to previous weeks: 

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

- Foreshadow: Week 7 will be an easier week

 

Workout: Week 6 of 10

- 45'  

- Last week each round was 2' z2, 6' z3, 2' z4 per round for a 10' build up

- This week we've got 4' z2, 4' z3, 3' z4 per round, a 10' mixer. These over/unders will help build conditioning for when you need to surge in races and/or when you have rolling terrain and your HR will increase slightly, but you to recover a bit quicker while still moving at a good clip. 

 

Warm up: 

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

2' zone 3 - building

2' low zone 4

2' zone 3

1' 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) 

 

Warm down: 

2' finish at a super easy pace 

 

Easier week next week, then three weeks to finish things out! 

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