06.07.20 Medium Aerobic Run

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 3 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 1:30:00 at 6:14 /km pace. You should complete about 14.4 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 11.3 km - 16.8 km Duration range: 1:17:00 - 1:40:00 Pace range: 6:48 /km - 5:54 /km Workout Goal: Aerobic Endurance/Recovery Take the first mile or so as a warm-up by running nice and easy. Run at a comfortable conversational pace for the suggested duration. Allow your pace to naturally increase so that you maintain a steady comfortable rhythm and relaxed form throughout the run. Always finish knowing you could have run faster or further if you wanted to. NO RACING AT THE END! The suggested pace is only a guide. Let your body be the final arbiter of the appropriate effort. The pace gets faster as you get fitter. Let it come naturally.

Planned Distance: 14.40 km  Planned Time: 1:30:00 Comments about the session  This has priority 3 so it is an important session for the week. Again the HR range and RPE are the same as the previous 2 sessions this week. The plan is 14k @ 5.35 pace. A bit quicker that suggested but ....