1600 (Or 1 Mile) Repeats. Aim for 4 complete and see if you can do the 5th. Paces increase per interval. Tough day, but you’ll be happy you did it. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 1600 Metres (Or 1 Mile at 10KM Race Pace (RPE7) 400 Metres at Deep Recovery […]
Month: August 2020
Week of August 24 – 30, 2020
Our version of Yasso 800’s! (Rest is shorter with this one). Workouts are now all set to focus on the Manitoba Marathon. This workout will be repeated September 28 – October 4th. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 800 Metres at 5KM Race Pace + (RPE8 – 9) 400 Metres at […]
Week of August 17 – 23, 2020
Excellent Day Out 2 is this Saturday (August 22) at Birds Hill. Any endurance activity, any distance of your choosing. Most triathletes are starting at 09:00, runners and cyclists earlier. Aid station support. Don’t miss! Workout this week could be titled “changing gears”. 800 Metres at Tempo followed by 800 Metres at Goal Race Pace […]
Week of August 10 – 16, 2020
Workout is a mixture of leg speed and tempo. Trying to hit all running speeds with this workout. If on a track run the straights as the fast 100’s, curves at the Cruise Tempo 100’s. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 100 Metres at 5KM Race Pace+ (RPE9) 100 Metres at […]
Week of August 3 – 9, 2020
This week follows similar structure to last weeks but is focused on V02 max instead of leg speed. Still tough. ? Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 400 Metres at 5KM Race Pace+ (RPE9) 200 Metres at Deep Recovery Pace (RPE4) Repeat 1 Time 800 Metres at 5KM Race Pace (RPE8) […]