November 6, 2017 – Run

November 6, 2017 – Run


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


8 minutes of strides. Aim for about 30 seconds of build from slow to fast followed by 1.5 minutes at a easy pace. Repeat 4 times.

Short 2 minute break.

36 minutes of work broken up into thirds with final progression at threshold (10k-15k pace). Each 12 minutes at a faster pace than previous 12. 12 minutes easy, 12 minutes at steady marathon pace, 12 minutes at just above threshold pace (slower than threshold). This should be comfortable given the 8 weeks of training we have done to lead up to this point with a little heavy breathing towards the end.


If you have been doing the run walk combinations, 10 minutes of strides (same as above) followed by 30 minutes broken into thirds with each 10 minutes picking up the pace.

Cool down:
5 min EASY run/walk followed by dynamic cool down routine

Notes: The strides are an opportunity to continue working in some speed to our run session. Focus on a quick turnover as you build the speed. These are not all out sprints but should be built from a comfortable jog up to about your mile race pace per 30 second build.


Monday Anchor Run
Tuesday Supplement Swim or Bike
Wednesday Anchor Strength
Thursday Rest/Mobility Rest/Mobility
Friday Supplement Strength
Saturday Anchor Bike
Sunday Supplement Swim and/or strength