January 22, 2018 – Run

January 22, 2018 – Run


Week 3 of our four week Build 1 cycle starts today. We will continue to build on last weeks threshold session by increasing the work interval and increasing the total work duration slightly. Over the next couple weeks we will systematically increase both the interval duration and the duration run at threshold pace.

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


4-6 intervals of 5 minutes at ~10k effort (slightly faster than threshold pace) followed by 2 minutes of active recovery (easy jog or walk). Aim for 5 intervals but if feeling good, try to go for one more. 5 intervals will give us about the same total duration as our threshold workouts the past two weeks.

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