I ran the marathon on Saturday in about the time I expected maybe a bit slower that I really wanted but its another one completed number 333. I then took 3 days off to get a full recover and so I did not run until Wednesday with 15k in 84.38 @ 5.38 pace.
Thursday session was:
Workout Priority: 3
RPE: 5 - 8
Heart Rate Min/Max: 130 - 146
Run 1:12:00 at 5:43 /km pace. You should complete about 12.6 kilometers.
If you want to adjust your workout, use the following distance, duration and pace guidelines:
Distance range: 9.9 km - 14.5 km
Duration range: 1:02:00 - 1:20:00
Pace range: 6:14 /km - 5:28 /km
Workout Goal: Steady State Run at Aerobic Threshold/Feedback
Focus more on EFFORT rather than time or minutes-per-mile. Check with the guide-line of Target Heart Rate and/or RPE. Feedback from this workout is more important than the actual time. Attempt to run negative splits or even pace.
Planned Distance: 12.60 km Planned Time: 1:12:00
So what does all that mean. The 3rd most important session of the week. RPE 5 - 8, 8 is almost max effort by remaining aerobic with the HR again almost max as with the best pace suggested at 5.28.
Result:
Distance 15k (same as yesterday) in 82.37 @ 5.30 pace.HR average 137 maximum, 147 so just about as required. Pace including a negative split although I did not run an out and back but 2 laps of the Bay with 5k splits. I would say the session as set was meet. 💪
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