Push Your Endurance Limits

RUN WEEK 7: We found our pace, we know how hard it is to be consistent. The next step: take your best and make it last longer.

Today’s training is a D-Builder which means that our

  • intensity and heart rate: Moderate/High/Extreme
  • distance: 35%-40% of your full distance
  • strategy: Easy/Max-out/Fartlek or Interval

Contents

You must know

My run

Your run

Targets

Good to know

Check your profile before you start!

Your full training programme

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)

19 kilometres / 11.8 miles (=45% of full race distance) in exactly 100 minutes. Worse than the previous weeks, but probably I was just too careful. Next time I push it harder so that the averages,

  • a 11.32 kmph / 7 mph;
  • 5 minute 20 second-per-kilometre average speed

will look better, hopefully above 11.5 kmph and under 5.15 mspkm. I love mspkm, I just made it up, it looks very sport-scientific.

Your Run Today

Watch out, the Targets have changed. The demarcation is at 6 kilometres today, which means that you may fall into the more demanding and faster Under 6k category!

If you are training less than 5 kilometres today:

  • First 400 metres @ 75% of your heart rate/full intensity
  • Mid-section @ 85% of your heart rate
  • In the middle of the distance take a 100-metre break @ 75%
  • Last 400 metres @ 75% of your heart rate/full intensity

 

If you are training more than 5 kilometres today:

  • First 600 metres @ 75% of your heart rate/full intensity
  • Mid-section @ 85% of your heart rate
  • In the middle of the distance take a 300-metre break @ 75%
  • Last 600 metres @ 75% of your heart rate/full intensity

Targets

Check your profile before you start!

Dames and Jacks Queens and Kings Aces
Under 6k 6 minutes per kilometre 5 minutes per kilometre 4.5 minutes per kilometre

Above 6k

 

7-8 minutes per kilometre 6
minutes per kilometre
5
minutes per kilometre

Your full training programme

Do not forget to stretch after the run!

Bon Appétit for the Dinner in Hell!

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