• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Bucks County Roadrunners

  • Home
  • Membership
  • Group Runs and Track Workouts
  • Winter Series
    • Schedule
    • Course Maps
    • Rules
    • Volunteer Sign-Up
    • Results
  • Apparel
  • Contact

CANAL WORKOUT DEETS!

May 25, 2021 By Natalie Johnston

Congratulations to all that raced this weekend at Jim Thorpe and elsewhere!! If you catch me hobbling lend a hand LOL 
LOCATION & TIME:
• 6pm at Canal Path Park in New Hope
https://goo.gl/maps/rrutNH1M3hyt7e1b9

Today’s Speed Workout:

Warm Up:
• 10′ at easy conversational pace (You can do more if you need more total volume)
• Can complete dynamic drills/stretching afterwards or a few striders. https://www.youtube.com/watch?v=mXAqzi3pUPM
• Striders – are accelerations working on form – good posture, turnover (cadence), arm mechanics – getting you prepared for faster speeds.
Workout:
Descending Intervals
• 5′ at RPE 6/7
• 4′ at RPE 7
• 3′ at RPE 7/8
• 2′ at RPE 8
• 1′ at RPE 8/9
• Recovery 2′ Easy in between each interval
Total Time: ~23′ 
RPE = Rate of perceived effort – I use this type of training more because you allow your body in that moment to dictate the pace rather then force it to get there if it doesn’t want to, or you surprise yourself with some faster speeds!
RPE: (Talk Test + Based on Races)
• RPE 3 – Zone 1- Super Easy – Pace you can run fo’ever and could chat endlessly
• RPE 4 – Endurance Zone 2 – Conversational Pace that feels comfortable and you can chat effortlessly
• RPE 5 – Zone 3 – Moderate Pace – Steady State – Typically Marathon Race Pace – chatting becomes harder but not impossible broken sentences.
• RPE 6 – Zone 4 – Threshold/Tempo – a pace you could run hard for about an hour (Could be HMRP – 10k Pace) – Chat in a few words
• RPE 7 – Zone 4 – Threshold/Tempo – a pace you could run hard for about an hour (Could be HMRP – 10k Pace) – Chat in a few words
• RPE 8 – Zone 5 – About 5k Pace – Bitch stop talking to me! HAHA!
• RPE 9/10 – Anything above 5k Pace – PURE FOCUS!
Cool Down:
• Easy 10′ or as long as you want depending on your total load for the day.
I am giving you guys minutes vs actual distance repeats due to the fact most of us wont be able to access a track, that being said I personally train by minutes for speed workouts and it’s really all the same thang. Time under tension and load to work on getting faster!

Filed Under: BCRR Group Run, COVID-19, Track Workouts

Primary Sidebar

Get Notifications by Email!

Get the latest BCRR info, including announcements and race results, just as soon as it's published!
Loading

Posts by category

  • BCRR Group Run
  • BCRR Member Benefits
  • BCRR Signature Event
  • BCRR Swag/Apparel
  • COVID-19
  • Other
  • President's Message
  • Social Events
  • Track Workouts
  • Winter Series
    • Winter Series-Race Results
    • Winter Series-WEATHER ALERTS

BCRR Strava Members Posted Stats

Support BCRR Local Sponsors

Footer

Get Notifications by Email!

Get the latest BCRR info, including announcements and race results, just as soon as it's published!
Loading

Copyright © 2023 Bucks County Roadrunners