2 weeks to go… our last week of work, then taper…. it’s about to get real!
Day 1: “speed”
10-15 min walk/easy jog as warm up
Main Set: objective is to get faster as your time running gets shorter. This time we’ve got a shorter break in between, mimicking our event a little more.
- 5 min run, 1 min recovery
- 4 min run, 1 min recovery
- 3 min run, 1 min recovery
- 2 min run, 1 min recovery
- 1 min run, 1 min recovery
3-5 min cool down easy jog/walk
This is a great one to build as a workout in Garmin, so your splits stay exact. Helps keep you on target too.
Day 2: Longer intervals
- 10-15 min walk/easy jog as warm up
- Main Set: 3x 12 min at a little bit slower than “natural” pace (ie Zone 2), 1 min recovery walk in between.
- 3-5 min cool down
- Stretch afterwards
Day 3: Endurance day
1 hour of movement, somewhere in between leisure & Z2. Please include 3 passes on Dellinger.
If you were running before the start of this program, warm up 10-15 minutes, then run 30 min Z2, then power walk the rest.
Taper begins! Monday, 10/9
The purpose of taper week is to (1) get you recovered, and (2) keep some race specific speed/intensity. We’re not taking time off, we are just cutting volume down, while keeping just a touch of intensity. If you find you’re totally wiped, just keep it easy. By Thursday or Friday, I want you chomping at the bit to do more. Mind you – save it for Saturday!
There is a strategy here, a balance, and normally I’m touching base daily w my athletes as they are in this phase. You are welcome to reach out the day before your run/walks & check in, LMK how you’re feeling, and we can tweak it as needed. Walkers – taper is not as big of an issue for you, but we definitely still need to cut volume a bit.
Also, during this week – nothing new. No new activities, foods, pattern changes. Nothing.
Week 11, Day 1
10-15 min walk/easy jog as warm up
Main Set: objective is to get faster as your time running gets shorter. Think of the 3 min set as your “goal pace” and allow yourself to get faster on the shorter ones. If you prefer, you can also go hard/harder/hardest. But mind, we are working on race specifics this week.
- 3 min run, 1 min recovery
- 2 min run, 1 min recovery
- 1 min run, 2 min recovery
IF you are feeling good, you have the option of a 2nd set. Doesn’t need to be a lot this week.
3-5 min cool down easy jog/walk.
What’s your plan?
- If you are planning to come to track on Tuesday only, please do Day 1 on your own.
- If you are planning to come to track on Thursday only, please do Day 1 on your own.
- If you’re coming to both days of track. please do Day 3 on your own.
- If you’re coming to neither track days, please do the whole thing, or as we’ve discussed.
Remember, running = power walking for some of you.