Warm-Up
- 1,200m easy pace
Main Set: Aerobic Strength & Endurance
Block 1: Long Repeats (Aerobic threshold focus)
-
4 x 1,200m (3 laps on a standard track) at a strong aerobic effort (roughly 75 - 80% max effort; “comfortably hard”)
Recovery: 2 min easy walk or slow jog between each rep
Purpose: Teaches you to hold steady paces and manage fatigue, crucial for building race-day stamina.
Block 2: Tempo Work
-
2 x 800m at ~85% effort (slightly faster than the 1,200m reps, but still controlled)
Recovery: 90 sec easy walk
Purpose: Pushes your lactate threshold, preparing your body to handle higher intensities later.
Optional Block 3: Steady-State Volume
-
15-20 min continuous easy run around the track or grass infield at conversational pace if overall weekly mileage is a focus.
Teilen Sie:
#WOTW: Rox Lyfe HYROX Series
#WOTW: Zara Piergianni Series