May 2 - This is a YELLOW workout by Mike Murphy
**Remember this one? Looks familiar hey... And take note of the red workout 2 days later. Don't burn all your matches today!!
Cruise Intervals (with Variations) This workout is one of my current favourites. The quality in this workout is what I refer to as cruise intervals....but with a bit of speed-play in them (slight undulations in pace). Do this one on flatter terrain, so that it is runnable. These intervals should not kill you. You should feel strong and quick, and be breathing hard but controlled. The RPE (rate of perceived exertion) for the quality portion of they one should be 5/10. Definitely finish this one thinking that you could do a bit more.
Warm Up:
- 20:00 easy jog
- 10 x 10 second strides (short accelerations, like before the start of a race)
Workout: (can do 2 intervals instead of 3)
- 2 (or 3) x (9:00 with 3:00 jogging rest between them)
- Each 9:00 is broken down into repeating blocks of
30 seconds steady, 15 seconds easier
- Note: That's 12 sets, all in a row, of :30/:15, to make up 9:00 total
- The strong should feel like a 5/10 effort, and the easy is a 3/10
Cool Down:
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