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 (1/2 or Marathon), repeated.
Warmup:
10 Minutes of Easy Running, Strides, and Drills
Main-set:
800 Metres at Threshold/Tempo Pace (10KM Race Pace-ish) (RPE7)
800 Metres at Goal Race Pace (for either ½ or Marathon) (RPE6)
Repeat steps 2 -3 Times Then
400 Metres at Deep Recovery Pace (RPE4) Then
800 Metres at Threshold/Tempo Pace (10KM Race Pace-ish) (RPE7)
800 Metres at Goal Race Pace (for either ½ or Marathon) (RPE6)
Repeat steps 2 -3 Times
Warmdown:
Aim for 10 minutes of easy running