Pushing a Bit Harder

So this week venturing into zone 3. This is the tempo zone.

Running a bit faster but controlled and not at max effort.

Coach is seeing how heart rate correlates to higher pacing.

Tuesday was a hard tempo session. 60 meters run hard and then 60 meters walk back and repeated 8 times.

This was done in Zone 5 in the Anaerobic end of training. This type of training is for improving speed, endurance.

Having advantages for both aerobic and anaerobic performance.

Monday

Rest Day

Tuesday

60 mins interval training

1.Warm up
30 min@9:42-11:47 min/mi

2.Repeat 1 times
1.Primer
100m@7:51-8:15 min/mi
2.Recovery
100m@16:30 min/mi
Walk back to start point

3.Repeat 8 times
1.Fast
60.0 m@ 6:21-6:52 min/mi
Zone 5c
95-100%effort.Rep 1-2 slightly easier.
2.Recovery
60.0m@16:30 min/mi
Zone 1
Walk back to start point

4.Cool Down 10 min

Wednesday

Easy Heart Rate 50mins max 153bpm

Thursday

Steady 60 minutes

Friday

Rest

Saturday

50 mins Easy with Pick ups

Sunday

1hr20min long run

30 mins steady

Followed by 30 Second pick up 4m30s steady.