October 16, 2017

October 16, 2017


Warm up:
15 minutes EASY run/walk followed by dynamic warm up routine

Workout: 40 minutes of total work

35 mins in Zone 2 with 30 second pick ups every 5 minutes.

5 minutes in Upper Zone 2/Zone 3.


3-6×5 min zone 2 run + 30 seconds pick ups + 1 minute walk. Make the last 5 minutes faster than the other intervals.

Cool down:

5 mins EASY and run cool down routine


Note: In this workout we will introduce the concept of progression runs. In these types of workouts you start slow and gradually build the pace, finishing fast. The last 5 minutes of the 40 minutes of work is what makes this a progression run. We are preparing the body for faster higher intensity work later in the Base phase without taxing the body which can result in injury. We will not be doing much of the fast running in this early prep phase but want to introduce the concept and add variety to the workout.