February 5, 2018 – Run

February 5, 2018 – Run

Run

Here it is AK Athletes! The final push towards Lavaman 2018. Just a few more weeks to build as much speed as we can on the run, the bike, and the swim. We begin our 4 week Build 2 Phase this week with one more solid block of race specific workouts. During this second build phase we will extending our training time in the race zone. Be prepared to bring it to every workout!

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

Workout:

3-4 intervals of 8 minutes at ~10k effort (slightly faster than threshold pace) followed by 2 minutes of active recovery (easy jog or walk).

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