Hi, We are in a strength, endurance building phase of the year with Fall Marathons and racing season ahead....so these workouts have been threshold effort (they are self correcting...meaning if you have to walk at any point then you are above threshold effort and slow down!)
John Zaid, be careful:)
warm up 3miles, strides x 5, 2min@threshold effort, 20seconds at above 90% (not straining, but fast), 40sec slow jog x 8....this is 24min continuous run which if done correctly should keep your HR in the 85-88% Max HR threshold zone, 2-3mi cool down
Threshold effort explained: HR@85% if you know your max and wear a HR Monitor, or perceived effort 7-8 out of 10 OR add 40sec/mi to your last 5K per mile race time OR 5-10sec per mile faster than your most recent half marathon race pace. :)
Have a great workout and see ya Saturday!
Rusty/Mike
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