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...
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:...
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...
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...
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. Even Endurance Athletes Need to Sprint Warmup: 10 Minutes of a gradual build of pace/effort...
