RUN WEEK 6: We have increased the speed target last week. We have finished a demanding full week training and have had only a one-day rest. Are we strong and determined to bring last week’s results?
Today’s training is a D-Builder which means that our
- intensity and heart rate: Moderate/High/Extreme
- distance: 33%-35% of your full distance
- strategy: Easy/Max-out/Fartlek or Interval
Contents
Check your profile before you start!
You must know
What is a Fartlek, an Interval, a D-Builder? How to measure and interpret the heart rate? Do not jump into the training without understanding the science. You do not want to miss out some entertaining math and you definitely want to avoid injuries. Click here to learn the essentials of your training!
My run
(FULL RACE DISTANCE: 42 KM TRAIL RUN, 50+ OBSTACLES)
17 kilometres / 10.56 miles (=40% of full race distance) in 85 minutes. Last week I was a bit upset and confused as I was hoping for a better result but this week I fell this will do. With all the exhaustion of the last week’s training, sustaining the speed is what I am hoping for.
- a 12 kmph / 7.4 mph;
- 5 minute-per-kilometre average speed.
Your Run Today
Last week we increased speed – but we had just returned from a deloading week, so we were in a better shape than today. It means that today can really test our consistency: if we could deliver the same result, even by suffering, we would have a promising time during this training programme. If we could not, we would have a clear target.
Both of them will work perfectly.
If you are training less than 5 kilometres today:
- First 400 metres @ 80% of your heart rate/full intensity
- Mid-section @ 90% of your heart rate
- In the middle of the distance take a 100-metre break @ 75%
- Last 400 metres @ 90% of your heart rate/full intensity
If you are training more than 5 kilometres today
- First 600 metres @ 80% of your heart rate/full intensity
- Mid-section @ 90% of your heart rate
- In the middle of the distance take a 300-metre break @ 75%
- Last 600 metres @ 90% of your heart rate/full intensity
Targets
Check your profile before you start!
| Dames and Jacks | Queens and Kings | Aces | |
| Under 5k | 6 minutes per kilometre | 5 minutes per kilometre | 4.5 minutes per kilometre |
|
Above 5k
|
7-8 minutes per kilometre | 6 minutes per kilometre |
5 minutes per kilometre |
Do not forget to stretch after the run!
Foodie in the Mud 