Builds off last weeks workout. March 14 Run Clinic has ONE spot remaining. http://areteendurance.com/runclinic/ Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 4:00 Minutes at 5KM to 10KM Pace RPE7-8 2 Minutes Easy RPE4 Repeat above 2 Steps Five Times Warmdown: Aim for 10 minutes of easy running […]
Month: February 2020
Week of Feb 17 – Feb 23, 2020
4 months to the MB Marathon Weekend. It’s time to start focusing. 😊 If you want any coaching help or consultation, happy to talk. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 3:30 Minutes at 5KM to 10KM Pace RPE7-8 2 Minutes Easy RPE4 Repeat above 2 Steps Five Times Warmdown: Aim for […]
Week of Feb 10 – Feb 16, 2020
The final tempo based workout! Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 3:30 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) RPE7 30 Seconds at RPE9 (Can be done with speed OR Increasing Elevation on Treadmill) 3:30 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) RPE7 30 Seconds […]
Week of Feb 3 – Feb 9, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 7 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) RPE7 30 Seconds at RPE9 (Can be done with speed OR Increasing Elevation on Treadmill) 2 Minutes Easy RPE4 Repeat above 3 Steps Three Times Warmdown: Aim for 10 minutes of easy running […]