It’ssss Tuesday!!! We will be running in straight lines (and dodging some roots, bikers, and walkers!) We meet at 6pm for warm up at Canal Park in New Hope, Pa! https://goo.gl/maps/oqSW3GDCmHoY9FJu6
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:
• 2′ at RPE 6/7 (Tempo/Threshold Effort – Think HMRP-10k Pace)
• 1′ at RPE 8 (5k Pace Effort)
• 60-90s FW (For those that poo poo a fitness walk you can jog for 2-3′)
Repeat 4-6X
• 1′ at RPE 8 (5k Pace Effort)
• 60-90s FW (For those that poo poo a fitness walk you can jog for 2-3′)
Repeat 4-6X
Total: 12-18′
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!
• 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!