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 at RPE9
30 Seconds at RPE5
60 Seconds at RPE9
60 Seconds at RPE5
2 Minutes at RPE9
2 Minutes at RPE5
4 Minutes at RPE9
4 Minutes at RPE5
2 Minutes at RPE9
2 Minutes at RPE5
60 Seconds at RPE9
60 Seconds at RPE5
30 Second at RPE9
30 Seconds at RPE5
Warmdown:
Aim for 10 minutes of easy running