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Running Study Week 2

Hi Everyone – this “2nd week” of run training that starts tomorrow (Sat, Sept 9) is very similar to this past week – just a little more of it – so no podcast audio this week (but we’ll have one next week when the workout changes up a bit).

Your GOAL this coming week is pretty much the same as last week – to complete at least THREE specific workouts:

  • one “interval” workout…
  • one “hill” workout…
  • one “endurance” workout (LSD = long slow distance)

Remember that the objective of intervals is to make you faster – the objective of hills is to make you stronger – and the objective of LSD is to improve your endurance and fat-burning efficiency.

Here is WEEK 2:

  • Sat Sept 9 or Sun Sept 10:
    • 60-70 minute Long Slow Distance (LSD) – “endurance”
      • RPE (rating of perceived exertion) = 5-7 (out of 10)
        • NOTE = be sure to go hard – easy – NOT “medium”
  • Mon Sept 11 or Tues Sept 12:
    • 1 mile easy jog to warm-up
    • 6-7 Intervals – “speed”
    • 60-seconds “fast” (RPE = 7-9)
    • 60-seconds “slow” (RPE (2-3)
      • NOTE = be sure to go hard – easy – NOT “medium”
    • 1 mile easy jog to cool-down
      • NOTE = this is only 6-7 minutes of “hard” effort – so if you want a longer workout, you can run additional “tempo” miles to your level of fitness.
  • Wed Sept 13 or Thurs Sept 14:
    • 1 mile easy jog to warm-up
    • 6-7 Hills – “strength”
    • 60-seconds per UPhill (RPE = 7-9)
    • 60-seconds per DOWNhill (RPE = 7-9)
      • NOTE = be sure to go hard – easy – NOT “medium”
    • 1 mile easy jog to cool-down
      • NOTE = this is only 6-7 minutes of “hard” effort – so if you want a longer workout, you can run additional “tempo” miles to your level of fitness.

Tempo workouts are those “medium hard” efforts that leave us feeling like we had a “good workout” – but they’re not very effective for actual “performance” – so we prefer to run tempo pace (RPE = 6-7) when we want to loosen the legs + free the mind (not for our 3 specific training sessions each week.

That’s all for now – please send Shawn and Julie any questions – and Good Luck training!

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