Saturday: 111117 (1-6)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Aerobic Threshold:
1min ON, 15sec easy jog, 1min rest
2min ON, 30sec easy jog, 1min rest
3min ON, 1min easy jog, 1min rest
4min ON, 2min easy jog, 1min rest
5min ON, 3min easy jog, 1min rest
4min ON, 2min easy jog, 1min rest
3min ON, 1min easy jog, 1min rest
2min ON, 30sec easy jog, 1min rest
1min ON, DONE!!

Workout Focus & Pacing: Let’s use this workout to target our aerobic threshold intensity. We will target an intensity based on heart rate. Your target heart rate at the “end” of each ON interval should be no higher than 180- age and no lower than 170-age. As example, a 25-year-old athlete would have their heart rate after each interval between 155-145.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s