6th week of the post race season rebuild. 30/30’s on Tap this week. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 30 Seconds at RPE8 (Or about 5KM Pace 30 Seconds at RPE4 (Easy Pace) Repeat 5 Times 10 Minutes RPE4 (Easy Pace) 30 Seconds at RPE8 (Or about 5KM Pace 30 Seconds […]
Month: November 2019
Week of November 18 – 24, 2019
5th week of the post race season rebuild. A workout built for the treadmill and focuses on strength development. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: Pace on treadmill should be comfortable, the difficulty comes from the Incline Adjustments 3 Minutes at 4- 6 % Incline on Treadmill 2 Minutes at 1% […]
Week of November 11 – 17, 2019
Fourth week of the post race season rebuild. Aim to do workout twice this week. Here is as really good article on why endurance athletes should incorporate speed workouts. https://www.outsideonline.com/2405167/speed-reserve-running-research Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 20 Second Stride at 90% Effort 1:40 Easy Running Repeat 5 Times 10 Minutes Easy/Steady […]
Week of November 4 – Nov 10, 2019
Third week of the post race season rebuild. Workout can be run on a treadmill (aim for 6%+ for the incline) or on a small hill. Aim to do workout twice this week. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 20-30 Second Hill Climb at Near Max Effort 2:30 Easy Running Between […]