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”
- RPE (rating of perceived exertion) = 5-7 (out of 10)
- 60-70 minute Long Slow Distance (LSD) – “endurance”
- 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!
