Things were going well until...the backroads got the best of the old Kia. WORKOUT: 10 MILES ALTERNATING HARD/EASY 4:40/5:40
We head to Whitney HS to get on the track and film our introduction into Anaerobic endurance (mile pace work). We go over how much is enough of a new stimulus and what you should look for on days like this.
After a 20 hr travel day back to the states we take to the sloppy dirt roads of Whitney, TX to flush out some jet lag. If you haven't experienced jet lag before, just know, it's a REAL factor to consider.
3 hill workouts that will elevate your training
Aerobic Hill Session:
Long Hills Reps8 x 300m @ 5k-10k pace on jog down rest
Anaerobic Hill Session:
Mile Pace 200's / Seb Coe Ladder on hill2 x (6 x 200m) @ mile pace on walk/jog down rest
200-220-240-260-280-300m @ mile pace, working down to 800m pace on walk down rest
Max V Hill Session:
Power / Overspeed Development20-80m climbs @ 90-100% on 4-6 min standing rest
30-60m slight downhill runs (GOOD MECHANICS REQUIRED) @ 85-95%
Our last session of a 3 part 'test' series after returning from altitude. The purpose of these 3 workouts is to track improvements and find the next set of sticking points to target before indoors!
3 Part Workout Series:
1st Workout - Short Anaerobic Tempo
2nd Workout - Long Threshold (T1)
3rd Workout - 4 x MILE