April 23, 2018 – GNT run

April 23, 2018 – GNT run

GNT athletes, we are now a month out until the big race! This week the workouts will feel slightly reduced in intensity and volume but that’s okay – It’s intentional! We have a recovery week before stepping up the intensity one more notch leading up to raceday.

Today we are going to repeat the MAF test from Week 3. This will be a good indication of how far you have come with your training and gauge your baseline aerobic function. We think you will be surprised with how much you’ve improved!

5 minutes Drills/Skills

Run Warmup

Main set:

MAF TEST – 30 min run @ moderate pace
  • Subtract your age from 180.
  • Maintain right at or below this heart rate for the entire 30 min.
  • If you need to walk, that is ok. Record your total distance.i.e. if you are 30 years old, use 150 beats per minute.
  • If you do not have a Heart Rate Monitor this will be a tough test to perform peferctly, but thats ok! pick an easy pace and run 3x10min w/ 30 seconds rest. each time you rest take your heart rate – are you running too fast or too slow, adjust each 10 min.

So record your heart rate and distance some where you remember (train heroic!). We are excited to see you improve! 

NOTE: If you did the first test at the Dome, repeat the test in the same lane that you used during your first test!

We will be running at Hanshew Middle School @ 6pm if you want to join our group for this workout! We encourage all you guys to join us!