Fast Fridays Vol. 7: Run Edition 2
Running: The final Four!
Better late than never right? The final four run workouts in my Fast Fridays series can officially be found all in one place. These four workouts all focus on race specificity and are best used in the Build Phase of training as racing gets closer.
Terms for the Workouts
Muscular Endurance: the ability of the muscles to continually perform an action without tiring.
Tempo: a “comfortably hard” pace that you should be able to sustain for a long period of time. Works on the upper limit of your aerobic zones.
The Workouts
The following sessions are a mix of weekday workouts and long runs that focus on runs that build your repeatability and sustainability at race pace.
Workout 1: Muscular Endurance ladder +/- 1 hours
Warm up for 15 minutes in zones 1-2 (or RPE 3-5). Then run the following ladder: 1 min. at threshold/1 min. easy (RPE 8), 2 min. at threshold/2 min. easy (RPE 8), 3 min. at tempo/3 min. easy (RPE 7), 4 min. at tempo/4 min. easy (RPE 7), 3 min. at tempo/3 min. easy (RPE 7), 2 min. at threshold/2 min. easy (RPE 8) - can you hold the same pace as before? 1 min. at threshold/1 min. easy (RPE 8). Cool down 15 minutes of easy running.
Workout 2: Long Run Cruise Intervals (+/- 90 minutes)
Warm up for 2-3 miles in zones 1-2 (or RPE 3-5). For the Main Set, run 3 miles at tempo pace, zone 3 (RPE 5-7). Easy jog 3 minutes. Then run 2 miles at tempo pace, zone 3 (RPE 5-7). Easy jog 2 minutes. Finish with 1 mile at tempo pace, zone 3 (RPE 5-7) with 1 minute easy jog after. Cool down 1-3 miles easy.
Workout 3: Progression Run (+/- 45 minutes)
Warm up for 15 minutes in zones 1-2 (or RPE 3-5). Then increase your pace to zones 2-3 (RPE 5-7) for the next 15 minutes. Immediately ramp up to race effort (RPE 7-8) for the remaining 15 minutes. Walk to cool down and allow heart rate to come down.
Workout 4: On/Offs at Race Pace (+/- 75 minutes)
Warm up for 20 minutes in zones 1-2 (or RPE 3-5). Then run 10 x 3 minutes at goal race pace with 90 seconds off (not full recovery but closer to zone 2). Cool down for 10 minutes of easy running.
Did you do one (or all!) of the workouts? Send me a message and let me know how they went.
Happy Training!