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Tempo Tuesday Week 8 of 10 - Daily Workout 9.19.17

September 19, 2017

Bumping things back up this week, so get ready to rock n' roll! 

 

Links to previous weeks: 

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8: Bumping it back up, 12' worth of work per round! 

 

Workout: Week 8 of 10

- 60'  

- Last week each round was: 2' z2, 2' z3, 1' z4 - we're touching base on all the zones but spending half time there from last week

- This week: 4' of each segment, giving you 12' of work in each set, 24' total for the day. 

 

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

4' mid/upper zone 2

4' zone 3 - building

4' low zone 4

8' Easy - aka low zone 2

(20' rounds/40' set/55' total) 

 

Warm down: 

Use the last few min of the main set to run easier and cool down.  

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