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TUESDAY SPEED SESH! COME DOWN!

April 13, 2021 By Natalie Johnston

WHAT A GORGEOUS DAY!! Hope everyone had a great weekend!! Come join us tonight down at the canal in New Hope at 6pm for some speed!! Canal Path Park – 2520 River Rd, New Hope, PA 18938
Today’s Workout:
Warm Up:
• 10-15′ 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:
Progressive Efforts 
• 3′ at Half Marathon Race Pace (HMRP) – RPE 6
• 2′ at 10k Pace – RPE 7
• 1′ at 5k Pace – RPE 8
• Recovery = 2′ Easy in between
Repeat 2-3x 
Total Time: 24′ – 36′
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 we are not using 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!
PS: We will continue to follow Covid Guidelines 

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

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