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...
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...
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:...
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 30 Seconds Strong Effort (RPE8+), 30 Seconds Easy (RPE4) Repeat above 2 Steps 5 Times 6 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) 1 Minutes Easy Repeat above 2 Steps Three Times Warmdown: Aim for...
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 15 Second Stride at Near Max Effort 1 Minute and 45 Seconds Easy Repeat Above 2 Steps Two Times Then 5 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) 2 Minutes Easy Repeat above 2 Steps Four Times...
