Week of Dec 9 – Dec 15, 2019

8th week of the post race season rebuild. Holding speed for longer is re-introduced. Workout can also be done as a strength workout on a treadmill. Instead of speed, use elevation (6% as an RPE9) Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 30 Second at RPE9 30 Seconds at RPE5 60 Seconds […]

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Week of Dec 2– Dec 8, 2019

7th week of the post race season rebuild. With many races now open for registration, it’s time to start dreaming of your goal marathon (or ½) pace for 2020. Once you know your dream pace, do the following. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: Example if your dream marathon pace is […]

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