Happy Monday Eve BCRR!!
Tomorrow’s FINAL Canal Speed Workout:
Warm Up:
• 10′ at easy conversational pace (You can do more if you need more total volume) + Drills & Striders
Workout:
• 1 Mile at RPE 7 (10K Effort)
• 3′ Recovery
• 1200 at RPE 7 (10K Effort)
• 3′ Recovery
• 800 at RPE 7/8 (10K/5K Effort)
• 3′ Recovery
• 400 at RPE 8 (5K Effort)
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.