As promised, here's a recovery week workout. Typically during a recovery week I will try and keep a similar volume during the week (lighter load during the weekend workouts) but take out a majority of the intervals/up tempo efforts. So this workout may seem "easy" based on previous weeks... well that's because it is, on purpose.
Links to previous weeks:
Week 7: Recovery Week!
Workout: Week 7 of 10
- Last week each round was: 4' z2, 4' z3, 3' z4 per round, a 10' mixer.
- This week: 2' z2, 2' z3, 1' z4 - we're touching base on all the zones but spending half time there from last week
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
2' zone 3 - building
1' low zone 4
10' Easy - aka low zone 2
(15' rounds/30' set/45' total)
Use the last few min of the main set to run easier and cool down.
We'll bump things back up next week and start working towards that 20' non-stop goal!